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New FULL body TEA

by isaias
1 athletes joined

Program Description

Introducing the New FULL Body TEA program, a dynamic week-long workout plan designed for those looking to maximize their training in just three sessions. Each workout focuses on compound movements and targeted exercises, including Romanian Deadlifts and Chest Presses, to build strength across all major muscle groups. With a mix of machines and free weights, this program is perfect for lifters of all levels aiming to enhance their overall fitness and muscle definition. Get ready to challenge yourself and achieve your goals in just one week!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Women's, Strength
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2026 07:11
  • Last Edited
    Apr 02, 2026 12:56
Muscle Engagement
Front
Back
MuscleSet
Abs
10.3%
Triceps
10.3%
Hamstrings
9%
Glutes
9%
Front Delts
9%
Quadriceps
7.7%
Lats
7.7%
Upper Back
7.7%
Biceps
6.4%
Chest
5.1%
Middle Delts
5.1%
Abductors
3.8%
Lower Back
2.6%
Adductors
2.6%
Forearms
2.6%
Rear Delts
1.3%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
1
1
8 reps
12 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
8 reps
12 reps
-
-
4
Leg Extension
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Decline Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
10 reps
15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Dumbbell Row
1
1
10 reps
15 reps
-
-
4
Leg Curl
1
1
10 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
6
Side Bend (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
10 reps
15 reps
-
-
2
Dip (Assisted)
1
1
10 reps
15 reps
-
-
3
Pull-Up (Assisted)
1
1
10 reps
15 reps
-
-
4
Hip Adductor (Machine)
1
1
10 reps
15 reps
-
-
5
Hip Abductor (Machine)
1
1
10 reps
15 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Knee Raise (Captain's Chair)
1
1
10 reps
15 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
12 Reps
-
-
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
12 Reps
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
12 Reps
-
-
4
Leg Extension
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
6
Decline Crunch
2 Sets
10 Reps
-
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Dip (Assisted)
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Knee Raise (Captain's Chair)
1 Set
1 Set
10 Reps
15 Reps
-
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Dumbbell Row
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Leg Curl
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
15 Reps
-
-
6
Side Bend (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-