Precision Full-Body Mastery
Full-body 7-day Exciting Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Resistance Band Push-Ups | 3 | 12–15 reps | @8.5 |
| 2 | Resistance Band Deadlifts | 3 | 12–15 reps | @8.5 |
| 3 | Lateral Band Walks | 3 | 12 reps | @8.5 |
| 4 | Glute Bridges With Resistance Band | 3 | 15–20 reps | @8 |
| 5 | Steady-State Cardio | 1 | 30 min | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Resistance Band Deadlifts | 4 | 12–15 reps | @8.5 |
| 2 | Push-Up Variations (Incline Or Weighted) | 3 | 12–15 reps | @8.5 |
| 3 | Lateral Band Walks | 4 | 15 reps | @8 |
| 4 | Plank With Resistance Band Rows | 3 | 12–15 reps | @8 |
| 5 | Steady-State Cardio | 1 | 25 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @10 | ||
| 2 | Dumbbell Row | 4 | 10–12 reps | @7.5 |
| 3 | Goblet Squat | 3 | 12–15 reps | @8 |
| 4 | Tricep Extension (Dumbbell) | 3 | 12–15 reps | @8 |
| 5 | Plank with Shoulder Taps | 3 | 30–45 sec | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dumbbell Thrusters | 3 | 10–12 reps | @8 |
| 1 | 10–12 reps | @10 | ||
| 2 | Chest Supported Row (Dumbbell) | 4 | 10–12 reps | @8 |
| 3 | Split Squat (Dumbbell) | 3 | 10–12 reps | @8 |
| 4 | Push-Up To Resistance Band Row | 3 | 12–15 reps | @8 |
| 5 | Mountain Climber | 3 | 30–45 sec | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Resistance Band Stretching | 1 | 20–30 min | @5 |
| 2 | Glute Bridge (Bodyweight) | 3 | 15 reps | @5 |
| 3 | Plank With Leg Lifts | 3 | 20 sec | @5 |
| 4 | Low-Intensity Cardio | 1 | 20–30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 2 | Single Arm Row (Dumbbell) | 5 | 8–10 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @8.5 |
| 4 | Band Face Pull | 3 | 12–15 reps | @8 |
| 5 | Plank (Weighted) | 3 | 30 sec | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Light Stretching | 1 | 20 min | @5 |
| 2 | Dead Bug | 3 | 12 reps | @5 |
| 3 | Side Planks With Band Resistance | 3 | 20 sec | @5 |
| 4 | Cardio | 1 | 30 min | @5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Precision Full-Body Mastery is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Precision Full-Body Mastery is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Precision Full-Body Mastery is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
