5.0
(1 rating)
Program Description
To develop a strong, agile, and resilient body that performs effortlessly across everyday life, sports, and high-energy activities.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout20 minutes
- CreatedSep 25, 2025 05:43
- Last EditedNov 17, 2025 10:36
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
Triceps
9.2%
Upper Back
9.2%
Biceps
8.5%
Chest
7.8%
Hamstrings
7.5%
Lats
7.5%
Quadriceps
6.5%
Front Delts
6.5%
Glutes
6.1%
Middle Delts
5.8%
Adductors
5.4%
Calves
5.1%
Abs
4.1%
Abductors
4.1%
Rear Delts
4.1%
Lower Back
1.7%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Lat Pulldown
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Calf Raises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Hip Abductor (Machine)
4
-
3
Single Arm Iso Row
4
-
4
Chest Fly (Machine)
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (Dumbbell)
4
-
8
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Adductor (Machine)
4
-
3
Dip (Bodyweight)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Calf Raises
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Hip Abductor (Machine)
4
-
3
Lat Pulldown (Single Arm)
4
-
4
Chest Press (Machine)
4
-
5
Lateral Raise (Cable)
4
-
6
Tricep Extension (Cable)
4
-
7
Hanging Leg Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hip Adductor (Machine)
4
-
3
Incline Cable Chest Press
4
-
4
Single Arm Iso Row
4
-
5
Reverse Pec Deck
4
-
6
Seated Hamstring Curl
4
-
7
Preacher Curl (EZ Bar)
4
-
8
Calf Raises
4
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press (45 Degrees)4 Sets
-
2
Hip Adductor (Machine)4 Sets
-
3
Incline Cable Chest Press4 Sets
-
4
Lat Pulldown4 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
6
Tricep Pushdown (Cable)4 Sets
-
7
Calf Raises4 Sets
-
Day 2
1
Hyperextension4 Sets
-
2
Hip Abductor (Machine)4 Sets
-
3
Single Arm Iso Row4 Sets
-
4
Chest Fly (Machine)4 Sets
-
5
Reverse Pec Deck4 Sets
-
6
Seated Hamstring Curl4 Sets
-
7
Preacher Curl (Dumbbell)4 Sets
-
8
Decline Crunch4 Sets
-
Day 3
1
Leg Press (45 Degrees)4 Sets
-
2
Hip Adductor (Machine)4 Sets
-
3
Dip (Bodyweight)4 Sets
-
4
Seated Wide-Grip Row (Cable)4 Sets
-
5
Seated Shoulder Press (Dumbbell)4 Sets
-
6
Hammer Curl4 Sets
-
7
Calf Raises4 Sets
-
Day 4
1
Goblet Squat4 Sets
-
2
Hip Abductor (Machine)4 Sets
-
3
Lat Pulldown (Single Arm)4 Sets
-
4
Chest Press (Machine)4 Sets
-
5
Lateral Raise (Cable)4 Sets
-
6
Tricep Extension (Cable)4 Sets
-
7
Hanging Leg Raise4 Sets
-
Day 5
1
Leg Extension4 Sets
-
2
Hip Adductor (Machine)4 Sets
-
3
Incline Cable Chest Press4 Sets
-
4
Single Arm Iso Row4 Sets
-
5
Reverse Pec Deck4 Sets
-
6
Seated Hamstring Curl4 Sets
-
7
Preacher Curl (EZ Bar)4 Sets
-
8
Calf Raises4 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Athul R.Age 31, Man
5 days ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
10/10