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BoostcampPNG

4 Day Full Body

by Invincible
3 athletes joined

Program Description

This intermediate level program can be used to maximise gains if you enjoy doing full body workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2025 09:48
  • Last Edited
    May 15, 2025 07:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
2
Overhead Press (Machine)
2
1
4-6 reps
4-6 reps
RPE 7.5
RPE 8
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4A
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4B
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5A
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
5B
Face Pull
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6A
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
6B
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@7.5
@8
2
Overhead Press (Machine)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@7.5
@8
3
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
4
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7.5
@8
5
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8.5
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8.5
@9
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8.5
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@10
Day 4
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
4A
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
4B
Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
5A
Pec Deck (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
5B
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
6A
Preacher Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7
6B
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6.5
@7