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Shompen’s Full Body

by Athul R.
1 athletes joined

Program Description

To develop a strong, agile, and resilient body that performs effortlessly across everyday life, sports, and high-energy activities.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 25, 2025 05:43
  • Last Edited
    Oct 04, 2025 01:05

Summary

Shompen’s Full Body program is an 8-week journey designed to sculpt and strengthen your entire physique through a dynamic 5-day weekly routine. Each session combines targeted exercises, such as the Leg Press and Incline Cable Chest Press, to maximize muscle engagement and promote balanced development. This program is perfect for lifters looking to enhance their strength, build muscle, and improve overall fitness in a structured environment. Get ready to push your limits and achieve your goals with a comprehensive approach that keeps your workouts fresh and challenging!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.2%
Triceps
8.9%
Biceps
8.5%
Chest
7.8%
Lats
7.5%
Hamstrings
7.5%
Front Delts
6.5%
Quadriceps
6.5%
Glutes
6.1%
Middle Delts
5.8%
Adductors
5.5%
Calves
5.1%
Abductors
4.1%
Rear Delts
4.1%
Abs
4.1%
Lower Back
1.7%
Forearms
1%
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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
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Calf Raises
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Hip Abductor (Machine)
3
-
3
Single Arm Iso Row
3
-
4
Chest Fly (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hip Adductor (Machine)
3
-
3
Dip (Bodyweight)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Hammer Curl
3
-
7
Calf Raises
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Abductor (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Chest Press (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
3
-
3
Incline Cable Chest Press
3
-
4
Single Arm Iso Row
3
-
5
Reverse Pec Deck
3
-
6
Seated Hamstring Curl
3
-
7
Preacher Curl (EZ Bar)
3
-
8
Calf Raises
3
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
-
2
Hip Adductor (Machine)
3 Sets
-
3
Incline Cable Chest Press
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Calf Raises
3 Sets
-
Day 2
1
Hyperextension
3 Sets
-
2
Hip Abductor (Machine)
3 Sets
-
3
Single Arm Iso Row
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
6
Seated Hamstring Curl
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
8
Decline Crunch
3 Sets
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
-
2
Hip Adductor (Machine)
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Seated Wide-Grip Row (Cable)
3 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Calf Raises
3 Sets
-
Day 4
1
Goblet Squat
3 Sets
-
2
Hip Abductor (Machine)
3 Sets
-
3
Lat Pulldown (Single Arm)
3 Sets
-
4
Chest Press (Machine)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
Hanging Leg Raise
3 Sets
-
Day 5
1
Leg Extension
3 Sets
-
2
Hip Adductor (Machine)
3 Sets
-
3
Incline Cable Chest Press
3 Sets
-
4
Single Arm Iso Row
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
6
Seated Hamstring Curl
3 Sets
-
7
Preacher Curl (EZ Bar)
3 Sets
-
8
Calf Raises
3 Sets
-