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Gabes full body (science based, low fatigue)

by Gabe C.

Program Description

This program can be ran indefinitely. -Increase either weights or reps week to week. Try to stay in 6-8 rep range completing sets with 1-2RIR. If unable to do either switch the exercise out for a similar one and try progressing that -3 min rest in between sets. Make sure you are warming up before sets as well -Train intense, don't waste time focusing on the eccentric. -FORM MUST ALWAYS STAY THE SAME. Beating your weight/reps the week prior doesn't mean much if you start cheating your reps. hold yourself accountable.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 05, 2025 12:27
  • Last Edited
    May 05, 2025 12:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Leg Curl
1
6 reps
RPE 9
4
Lat Pulldown
1
6 reps
RPE 9
5
Bicep Curl (EZ Bar)
1
6 reps
RPE 9
6
Lateral Raise (Cable)
1
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
8
Standing Calf Raise
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Chest Fly (Machine)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
4
Shoulder Press (Plate Loaded)
1
6 reps
RPE 9
5
Pull-Up (Weighted)
1
6 reps
RPE 9
6
Tricep Pushdown (Cable)
1
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
6 reps
RPE 9
8
Leg Press
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Chest Press (Machine)
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Overhead Press (Barbell)
1
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9
6
Bicep Curl (Cable)
1
6 reps
RPE 9
7
Face Pull
1
6 reps
RPE 9
8
Cable Crunch
1
6 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
6 Reps
@9
2
Incline Bench Press (Smith Machine)
1 Set
6 Reps
@9
3
Leg Curl
1 Set
6 Reps
@9
4
Lat Pulldown
1 Set
6 Reps
@9
5
Bicep Curl (EZ Bar)
1 Set
6 Reps
@9
6
Lateral Raise (Cable)
1 Set
6 Reps
@9
7
Overhead Tricep Extension (Cable)
1 Set
6 Reps
@9
8
Standing Calf Raise
1 Set
6 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
6 Reps
@9
2
Chest Fly (Machine)
1 Set
6 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
6 Reps
@9
4
Shoulder Press (Plate Loaded)
1 Set
6 Reps
@9
5
Pull-Up (Weighted)
1 Set
6 Reps
@9
6
Tricep Pushdown (Cable)
1 Set
6 Reps
@9
7
Hammer Curl (Dumbbell)
1 Set
6 Reps
@9
8
Leg Press
1 Set
6 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
@9
2
Chest Press (Machine)
1 Set
6 Reps
@9
3
Chest Supported Row (Machine)
1 Set
6 Reps
@9
4
Overhead Press (Barbell)
1 Set
6 Reps
@9
5
Leg Extension
1 Set
6 Reps
@9
6
Bicep Curl (Cable)
1 Set
6 Reps
@9
7
Face Pull
1 Set
6 Reps
@9
8
Cable Crunch
1 Set
6 Reps
@9