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BoostcampPNG

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
    May 31, 2025 07:18
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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