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Full Body Strength

by Ninjagoob

Program Description

Building full body strength and power with limited time in the gym

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 31, 2025 07:09
  • Last Edited
    Jun 18, 2025 10:59

Summary

Unleash your full potential with the Full Body Strength program, a comprehensive 8-week journey designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and weighted pull-ups, ensuring balanced development across all major muscle groups. Each workout is crafted to boost your strength and endurance, with targeted rep ranges and intensities to challenge you every step of the way. Get ready to transform your physique and build unshakeable confidence in the gym!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 10
4
Overhead Press (Barbell)
3
6-8 reps
RPE 9
5
T-Bar Row
2
10-12 reps
RPE 10
6
Upright Row (Barbell)
2
12-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
8
Hanging Leg Raise
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Pendulum Squat
3
10-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Dip (Weighted)
3
10-12 reps
RPE 9
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Ab Wheel
3
8-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
4 Sets
8-10 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
5
T-Bar Row
2 Sets
10-12 Reps
@10
6
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
8
Hanging Leg Raise
2 Sets
@10
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Pendulum Squat
3 Sets
10-12 Reps
@9
3
Pendlay Row
3 Sets
8-10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
8
Cable Crunch
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
2
Dip (Weighted)
3 Sets
10-12 Reps
@9
3
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
@8
5
Seated Row (Cable)
2 Sets
10-12 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@10
7
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@10
8
Ab Wheel
3 Sets
8-10 Reps
@10