Program Description
Develop athletic abilities
Program Overview
- LevelAdvanced
- GoalAthletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedAug 22, 2025 10:08
- Last EditedSep 16, 2025 12:07
Summary
Ignite your fitness journey with the Full-Body Fire Workout, a dynamic 4-week program designed to sculpt and strengthen every muscle group. Committed to four days a week, you'll engage in a balanced mix of barbell and dumbbell exercises, including the Bench Press, Squat, and Bent Over Row, ensuring comprehensive muscle activation. Each session is crafted to challenge your limits while promoting endurance and strength gains. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Biceps
9.6%
Upper Back
9.2%
Front Delts
8.9%
Hamstrings
8.5%
Abs
8.1%
Chest
7.7%
Middle Delts
7.1%
Quadriceps
6%
Glutes
5.7%
Calves
5.3%
Lats
4.6%
Forearms
3.2%
Lower Back
2.8%
Adductors
1.4%
Rear Delts
0.4%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Shrug (Dumbbell)
5
5 reps
75%
5
Squat (Barbell)
5
5 reps
75%
6
Romanian Deadlift (Barbell)
5
5 reps
75%
7
Standing Calf Raise
5
5 reps
75%
8
Dip (Bodyweight)
5
5 reps
75%
9
Dip (Bodyweight)
5
5 reps
75%
10
Bicep Curl (Barbell)
5
5 reps
75%
11
Hanging Leg Raise
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
5
5 reps
80%
4
Shrug (Dumbbell)
5
5 reps
80%
5
Squat (Barbell)
5
5 reps
80%
6
Romanian Deadlift (Barbell)
5
5 reps
80%
7
Standing Calf Raise
5
5 reps
80%
8
Dip (Bodyweight)
5
5 reps
80%
9
Bicep Curl (Barbell)
5
5 reps
80%
10
Hanging Leg Raise
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
5
5 reps
85%
4
Shrug (Dumbbell)
5
5 reps
85%
5
Squat (Barbell)
5
5 reps
85%
6
Romanian Deadlift (Barbell)
5
5 reps
85%
7
Standing Calf Raise
5
5 reps
85%
8
Dip (Bodyweight)
5
5 reps
85%
9
Bicep Curl (Barbell)
5
5 reps
85%
10
Hanging Leg Raise
5
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Bent Over Row (Barbell)
5
5 reps
90%
3
Overhead Press (Barbell)
5
5 reps
90%
4
Shrug (Dumbbell)
5
5 reps
90%
5
Squat (Barbell)
5
5 reps
90%
6
Romanian Deadlift (Barbell)
5
5 reps
90%
7
Standing Calf Raise
5
5 reps
90%
8
Dip (Bodyweight)
5
5 reps
90%
9
Bicep Curl (Barbell)
5
5 reps
90%
10
Hanging Leg Raise
5
5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
75%
2
Lat Pulldown (Neutral Grip)
5
10 reps
75%
3
Lateral Raise (Dumbbell)
5
10 reps
75%
4
Upright Row (Barbell)
5
10 reps
75%
5
Cable Crunch
5
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
80%
2
Lat Pulldown (Neutral Grip)
5
10 reps
80%
3
Lateral Raise (Dumbbell)
5
10 reps
80%
4
Upright Row (Barbell)
5
10 reps
80%
5
Cable Crunch
5
10 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
85%
2
Lat Pulldown (Neutral Grip)
5
10 reps
85%
3
Lateral Raise (Dumbbell)
5
10 reps
85%
4
Upright Row (Barbell)
5
10 reps
85%
5
Cable Crunch
5
10 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
90%
2
Lat Pulldown (Neutral Grip)
5
10 reps
90%
3
Lateral Raise (Dumbbell)
5
10 reps
90%
4
Upright Row (Barbell)
5
10 reps
90%
5
Cable Crunch
5
10 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10 reps
75%
2
Leg Curl
5
10 reps
75%
3
Seated Calf Raise
5
10 reps
75%
4
Skull Crusher (Barbell)
5
10 reps
75%
5
Bicep Curl (Dumbbell)
5
10 reps
75%
6
Reverse Bicep Curl (EZ Bar)
5
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10 reps
80%
2
Leg Curl
5
10 reps
80%
3
Seated Calf Raise
5
10 reps
80%
4
Skull Crusher (Barbell)
5
10 reps
80%
5
Bicep Curl (Dumbbell)
5
10 reps
80%
6
Reverse Bicep Curl (EZ Bar)
5
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10 reps
85%
2
Leg Curl
5
10 reps
85%
3
Seated Calf Raise
5
10 reps
85%
4
Skull Crusher (Barbell)
5
10 reps
85%
5
Bicep Curl (Dumbbell)
5
10 reps
85%
6
Reverse Bicep Curl (EZ Bar)
5
10 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10 reps
90%
2
Leg Curl
5
10 reps
90%
3
Seated Calf Raise
5
10 reps
90%
4
Skull Crusher (Barbell)
5
10 reps
90%
5
Bicep Curl (Dumbbell)
5
10 reps
90%
6
Reverse Bicep Curl (EZ Bar)
5
10 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Shrug (Dumbbell)
5
5 reps
75%
5
Squat (Barbell)
5
5 reps
75%
6
Romanian Deadlift (Barbell)
5
5 reps
75%
7
Standing Calf Raise
5
5 reps
75%
8
Dip (Bodyweight)
5
5 reps
75%
9
Bicep Curl (Barbell)
5
5 reps
75%
10
Hanging Leg Raise
5
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
5
5 reps
80%
4
Shrug (Dumbbell)
5
5 reps
80%
5
Squat (Barbell)
5
5 reps
80%
6
Romanian Deadlift (Barbell)
5
5 reps
80%
7
Standing Calf Raise
5
5 reps
80%
8
Dip (Bodyweight)
5
5 reps
80%
9
Bicep Curl (Barbell)
5
5 reps
80%
10
Hanging Leg Raise
5
5 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
5
5 reps
85%
4
Shrug (Dumbbell)
5
5 reps
85%
5
Squat (Barbell)
5
5 reps
85%
6
Romanian Deadlift (Barbell)
5
5 reps
85%
7
Standing Calf Raise
5
5 reps
85%
8
Dip (Bodyweight)
5
5 reps
85%
9
Bicep Curl (Barbell)
5
5 reps
85%
10
Hanging Leg Raise
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Bent Over Row (Barbell)
5
5 reps
90%
3
Overhead Press (Barbell)
5
5 reps
90%
4
Shrug (Dumbbell)
5
5 reps
90%
5
Squat (Barbell)
5
5 reps
90%
6
Romanian Deadlift (Barbell)
5
5 reps
90%
7
Standing Calf Raise
5
5 reps
90%
8
Dip (Bodyweight)
5
5 reps
90%
9
Bicep Curl (Barbell)
5
5 reps
90%
10
Hanging Leg Raise
5
5 reps
90%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
4
Shrug (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
5
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
6
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
7
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
8
Dip (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
9
Dip (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
10
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
11
Hanging Leg Raise1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
Day 2
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
2
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
4
Upright Row (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
5
Cable Crunch1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
Day 3
1
Leg Press1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
2
Leg Curl1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
3
Seated Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
4
Skull Crusher (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
6
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
75%
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
4
Shrug (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
5
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
6
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
7
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
8
Dip (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
9
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
10
Hanging Leg Raise1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%