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BoostcampPNG

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
    Sep 25, 2025 05:55
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
Star
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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
-