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Os’ Full Body Strength Builder

by Osahon E.

Program Description

**Full Body Strength Builder** is a comprehensive 12-week program designed to enhance your overall strength and muscle definition. With 48 workouts spread across the weeks, this program focuses on compound movements and isolation exercises to target all major muscle groups. Each session combines barbell and bodyweight exercises, ensuring a balanced approach to building strength. Get ready to push your limits and achieve your fitness goals with a structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 07:10
  • Last Edited
    Jul 27, 2025 08:46
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
85%
75%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
80%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
75%
4
Dumbbell Row
3
10 reps
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
85%
75%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
80%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
75%
4
Dumbbell Row
3
10 reps
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
85%
75%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
80%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
75%
4
Dumbbell Row
3
10 reps
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
85%
75%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
80%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
75%
4
Dumbbell Row
3
10 reps
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Front Raise
2
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
70%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
70%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
70%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
70%
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8
3
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
85%
75%
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Treadmill
1 Set
5 mins
@6
2
Stretching
1 Set
10 mins
@6
3
Squat (Barbell)
3 Sets
5 Reps
90%
4
Hamstring Curl
3 Sets
8 Reps
@8.5
5
Walking Lunge
2 Sets
10 Reps
@6
Day 3
1
Front Raise
1 Set
15 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
85%
70%
3
Lateral Raise (Cable)
2 Sets
15 Reps
@8
4
Face Pull
3 Sets
10 Reps
@10
5
Front Raise
2 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8
Day 4
1
Treadmill
1 Set
5 mins
@6
2
Stretching
1 Set
10 mins
@6
3
Deadlift (Barbell)
3 Sets
5 Reps
90%
4
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7