FULL BODY TBSB
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–9 reps | @10 |
| 2 | High Incline Smith Press | 1 | 6–10 reps | @10 |
| 3 | Dip (Weighted) | 1 | 6–10 reps | @10 |
| 4 | Lat Pulldown (Neutral Grip) | 1 | 6–10 reps | @10 |
| 5 | Chest Supported Row (Dumbbell) | 1 | 6–10 reps | @10 |
| 6 | Lateral Raise (Cable) | 1 | 6–10 reps | @10 |
| 7 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps | @10 |
| 8 | Bicep Curl (Cable) | 1 | 8–12 reps | @10 |
| 9 | Seated Hamstring Curl | 1 | 15–25 reps | @10 |
| 10 | Leg Press | 1 | 15–25 reps | @10 |
| 11 | Leg Extension | 1 | 15–25 reps | @10 |
| 12 | Standing Calf Raise | 1 | 15–25 reps | @10 |
| 13 | Hanging Leg Raise | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 1 | 6–10 reps | @10 |
| 2 | Stiff Leg Deadlift | 2 | 6–10 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 6–10 reps | @10 |
| 4 | Hip Adductor (Machine) | 2 | 10–12 reps | @10 |
| 5 | Bent Over Row (Barbell) | 1 | 10–15 reps | @10 |
| 6 | Single Arm Row (Cable) | 1 | 15–25 reps | @10 |
| 7 | High Incline Smith Press | 1 | 15–20 reps | @10 |
| 8 | JM Press (Smith Machine) | 2 | 10–25 reps | @10 |
| 9 | Chest Press (Machine) | 1 | 15–20 reps | @10 |
| 10 | Tricep Pushdown (Cable) | 1 | 15–20 reps | @10 |
| 11 | Chest Fly (Cable) | 1 | 15–20 reps | @10 |
| 12 | Lateral Raise (Dumbbell) | 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–10 reps | @8 |
| 2 | Overhead Press (Barbell) | 1 | 6–10 reps | @10 |
| 3 | Incline Chest Press (Machine) | 1 | 6–10 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 1 | 6–10 reps | @10 |
| 5 | Chin-Up (Weighted) | 1 | 0 reps | — |
| 6 | Bent Over Row (Barbell) | 1 | 6–10 reps | @10 |
| 7 | Single Arm Pushdown | 1 | 8–12 reps | @10 |
| 8 | Alternating Dumbbell Curl | 1 | 6–10 reps | @10 |
| 9 | Lateral Raise (Dumbbell) | 1 | 8–12 reps | @10 |
| 10 | Squat (Barbell) | 1 | 15–20 reps | @10 |
| 11 | Walking Lunge (Dumbbell) | 1 | 12–15 reps | @10 |
| 12 | Glute Bridge (Barbell) | 1 | 15–20 reps | @10 |
| 13 | Seated Calf Raise | 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 6–10 reps | @10 |
| 2 | Squat (Barbell) | 2 | 6–10 reps | @10 |
| 3 | Leg Extension | 1 | 6–10 reps | @10 |
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 6–10 reps | @10 |
| 5 | Close Grip Bench Press (Smith Machine) | 1 | 15–20 reps | @10 |
| 6 | Overhead Press (Barbell) | 1 | 15–20 reps | @10 |
| 7 | Pull-Up (Weighted) | 1 | 15–20 reps | @10 |
| 8 | Lat Pulldown (Single Arm) | 1 | 15–20 reps | @10 |
| 9 | Chest Supported Row (Dumbbell) | 1 | 15–20 reps | @10 |
| 10 | Overhead Tricep Extension (Cable) | 1 | 15–20 reps | @10 |
| 11 | Reverse Bicep Curl (EZ Bar) | 1 | 15–20 reps | @10 |
| 12 | Rear Delt Fly (Machine) | 1 | 15–20 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, FULL BODY TBSB is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
FULL BODY TBSB is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
FULL BODY TBSB is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
