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BoostcampPNG

Full-Body Fire Workout

by Derrick C. Turner

Program Description

Develop athletic abilities

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 22, 2025 10:08
  • Last Edited
    Aug 22, 2025 10:11
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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
Bench Press (Barbell)
5
75%
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
10
-
2
Lat Pulldown (Neutral Grip)
10
-
3
Lateral Raise (Dumbbell)
10
-
4
Upright Row (Barbell)
10
-
5
Cable Crunch
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
10
-
2
Lat Pulldown (Neutral Grip)
10
-
3
Lateral Raise (Dumbbell)
10
-
4
Upright Row (Barbell)
10
-
5
Cable Crunch
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
10
-
2
Lat Pulldown (Neutral Grip)
10
-
3
Lateral Raise (Dumbbell)
10
-
4
Upright Row (Barbell)
10
-
5
Cable Crunch
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
10
-
2
Lat Pulldown (Neutral Grip)
10
-
3
Lateral Raise (Dumbbell)
10
-
4
Upright Row (Barbell)
10
-
5
Cable Crunch
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
10
-
2
Leg Curl
10
-
3
Seated Calf Raise
10
-
4
Skull Crusher (Barbell)
10
-
5
Bicep Curl (Dumbbell)
10
-
6
Reverse Bicep Curl (EZ Bar)
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
10
-
2
Leg Curl
10
-
3
Seated Calf Raise
10
-
4
Skull Crusher (Barbell)
10
-
5
Bicep Curl (Dumbbell)
10
-
6
Reverse Bicep Curl (EZ Bar)
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
10
-
2
Leg Curl
10
-
3
Seated Calf Raise
10
-
4
Skull Crusher (Barbell)
10
-
5
Bicep Curl (Dumbbell)
10
-
6
Reverse Bicep Curl (EZ Bar)
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
10
-
2
Leg Curl
10
-
3
Seated Calf Raise
10
-
4
Skull Crusher (Barbell)
10
-
5
Bicep Curl (Dumbbell)
10
-
6
Reverse Bicep Curl (EZ Bar)
10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Bent Over Row (Barbell)
5
-
3
Overhead Press (Barbell)
5
-
4
Shrug (Dumbbell)
5
-
5
Squat (Barbell)
5
-
6
Romanian Deadlift (Barbell)
5
-
7
Standing Calf Raise
5
-
8
Dip (Bodyweight)
5
-
9
Bicep Curl (Barbell)
5
-
10
Hanging Leg Raise
5
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
75%
2
Bent Over Row (Barbell)
5 Sets
-
3
Overhead Press (Barbell)
5 Sets
-
4
Shrug (Dumbbell)
5 Sets
-
5
Squat (Barbell)
5 Sets
-
6
Romanian Deadlift (Barbell)
5 Sets
-
7
Standing Calf Raise
5 Sets
-
8
Dip (Bodyweight)
5 Sets
-
9
Bicep Curl (Barbell)
5 Sets
-
10
Hanging Leg Raise
5 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
10 Sets
-
2
Lat Pulldown (Neutral Grip)
10 Sets
-
3
Lateral Raise (Dumbbell)
10 Sets
-
4
Upright Row (Barbell)
10 Sets
-
5
Cable Crunch
10 Sets
-
Day 3
1
Leg Press
10 Sets
-
2
Leg Curl
10 Sets
-
3
Seated Calf Raise
10 Sets
-
4
Skull Crusher (Barbell)
10 Sets
-
5
Bicep Curl (Dumbbell)
10 Sets
-
6
Reverse Bicep Curl (EZ Bar)
10 Sets
-
Day 4
1
Bench Press (Barbell)
5 Sets
-
2
Bent Over Row (Barbell)
5 Sets
-
3
Overhead Press (Barbell)
5 Sets
-
4
Shrug (Dumbbell)
5 Sets
-
5
Squat (Barbell)
5 Sets
-
6
Romanian Deadlift (Barbell)
5 Sets
-
7
Standing Calf Raise
5 Sets
-
8
Dip (Bodyweight)
5 Sets
-
9
Bicep Curl (Barbell)
5 Sets
-
10
Hanging Leg Raise
5 Sets
-