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FULL BODY TBSB

by Samuel B.
7 athletes joined
5.0
(1 rating)

Program Description

Gain muscles as quickly as possible

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 10, 2024 09:51
  • Last Edited
    Jun 18, 2025 08:18

Summary

**FULL BODY TBSB** is a dynamic 4-week program designed to maximize your strength and muscle gains with a balanced focus on all major muscle groups. Committing to just 4 days a week, you'll engage in a variety of exercises, including the Incline Bench Press and Lat Pulldown, targeting your chest, back, legs, and arms. Each session is structured to challenge your limits with progressive intensity, ensuring you build both power and endurance. Get ready to transform your physique and elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
6-9 Reps
@10
2
High Incline Smith Press
1 Set
6-10 Reps
@10
3
Dip (Weighted)
1 Set
6-10 Reps
@10
4
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
@10
5
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
7
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
8
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
9
Seated Hamstring Curl
1 Set
15-25 Reps
@10
10
Leg Press
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@10
2
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
5
Bent Over Row (Barbell)
1 Set
10-15 Reps
@10
6
Single Arm Row (Cable)
1 Set
15-25 Reps
@10
7
High Incline Smith Press
1 Set
15-20 Reps
@10
8
JM Press (Smith Machine)
2 Sets
10-25 Reps
@10
9
Chest Press (Machine)
1 Set
15-20 Reps
@10
10
Tricep Pushdown (Cable)
1 Set
15-20 Reps
@10
11
Chest Fly (Cable)
1 Set
15-20 Reps
@10
12
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
6-10 Reps
@8
2
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
3
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5
Chin-Up (Weighted)
1 Set
-
6
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-12 Reps
@10
8
Alternating Dumbbell Curl
1 Set
6-10 Reps
@10
9
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
10
Squat (Barbell)
1 Set
15-20 Reps
@10
11
Walking Lunge (Dumbbell)
1 Set
12-15 Reps
@10
12
Glute Bridge (Barbell)
1 Set
15-20 Reps
@10
13
Seated Calf Raise
1 Set
15-20 Reps
@10
Day 4
1
Leg Curl
1 Set
6-10 Reps
@10
2
Squat (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
5
Close Grip Bench Press (Smith Machine)
1 Set
15-20 Reps
@10
6
Overhead Press (Barbell)
1 Set
15-20 Reps
@10
7
Pull-Up (Weighted)
1 Set
15-20 Reps
@10
8
Lat Pulldown (Single Arm)
1 Set
15-20 Reps
@10
9
Chest Supported Row (Dumbbell)
1 Set
15-20 Reps
@10
10
Overhead Tricep Extension (Cable)
1 Set
15-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@10
12
Rear Delt Fly (Machine)
1 Set
15-20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lewis R.Age 25, Man
9 months ago
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Doubled in size and not in a good way, worried something has gone wrong