Full Body Strength Building Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Assisted) | 3 | 8 reps |
| 2 | Bicep Curl (Barbell) | 3 | 8 reps |
| 3 | Incline Curl (Dumbbell) | 3 | 8 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 8 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 8 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8 reps |
| 7 | Katana Extension | 3 | 8 reps |
| 8 | Wrist Curls | 3 | 12 reps |
| 9 | Reverse Wrist Curl (Dumbbell) | 3 | 12 reps |
| 10 | Single Arm Pushdown | 3 | 12 reps |
| 11 | Back Extension | 1 | 24 reps |
| 12 | Plank | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hamstring Curl | 4 | 8 reps |
| 2 | Sumo Deadlift (Barbell) | 4 | 8 reps |
| 3 | Box Squat (Barbell) | 4 | 8 reps |
| 4 | Hip Thrust (Barbell) | 4 | 8 reps |
| 5 | Calf Raise (Leg Press) | 4 | 8 reps |
| 6 | Stiff Leg Deadlift (Dumbbell) | 4 | 8 reps |
| 7 | Back Extension | 1 | 24 reps |
| 8 | Plank | 1 | 0 reps |
| 9 | Neck Curl | 8 | 24 reps |
| 10 | Neck Extension | 2 | 24 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Band) | 4 | 8 reps |
| 2 | Dip (Bodyweight) | 4 | 8 reps |
| 3 | Bench Press (Barbell) | 4 | 8 reps |
| 4 | Incline Bench Press (Barbell) | 4 | 8 reps |
| 5 | Incline Chest Press (Machine) | 4 | 8 reps |
| 6 | Bench Press (Dumbbell) | 4 | 8 reps |
| 7 | Pec Deck (Machine) | 4 | 8 reps |
| 8 | Back Extension | 1 | 24 reps |
| 9 | Plank | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 4 | 8 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 12 reps |
| 3 | Pendlay Row | 4 | 8 reps |
| 4 | Meadow Row | 4 | 8 reps |
| 5 | Chest Supported Row (Machine) | 4 | 8 reps |
| 6 | Seated Row (Cable) | 4 | 8 reps |
| 7 | Seated Wide-Grip Row (Cable) | 4 | 8 reps |
| 8 | Rack Pull (Barbell) | 4 | 8 reps |
| 9 | Russian Twist | 1 | 24 reps |
| 10 | Plank | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 8 reps |
| 2 | Hack Squat | 4 | 8 reps |
| 3 | Leg Press (45 Degrees) | 4 | 8 reps |
| 4 | Leg Extension | 4 | 8 reps |
| 5 | Standing Calf Raise | 4 | 8 reps |
| 6 | Seated Calf Raise | 4 | 8 reps |
| 7 | Neck Curl | 2 | 24 reps |
| 8 | Neck Extension | 2 | 24 reps |
| 9 | Neck Curl | 4 | 24 reps |
| 10 | Neck Curl | 2 | 24 reps |
| 11 | Deadlift (Barbell) | 1 | 12 reps |
| 12 | Plank | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 8 reps |
| 2 | Overhead Press (Machine) | 4 | 8 reps |
| 3 | One Arm Lateral Raise (Cable) | 4 | 8 reps |
| 4 | Reverse Pec Deck | 4 | 8 reps |
| 5 | Cable Crossover | 4 | 8 reps |
| 6 | Front Raise | 4 | 8 reps |
| 7 | Lying Side Lateral Raise | 4 | 8 reps |
| 8 | Back Extension | 1 | 24 reps |
| 9 | Plank | 1 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body Strength Building Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body Strength Building Program is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body Strength Building Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
