Full body pump
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Cable Crossover | 3 | 12 reps |
| 4 | Leg Curl | 3 | 12 reps |
| 5 | Chest Fly (Cable) | 3 | 12 reps |
| 6 | Barbell Row | 3 | 10 reps |
| 7 | Hammer Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps |
| 2 | Front Raise | 3 | 12 reps |
| 3 | Seated Row (Cable) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 5 | Barbell Row | 3 | 12 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| 7 | Leg Curl | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 15 reps |
| 2 | Seated Front Raise | 3 | 10 reps |
| 3 | Overhead Tricep Extension (Cable) | 3 | 15 reps |
| 4 | Chest Press (Machine) | 3 | 12 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 6 | Shrug (Barbell) | 3 | 15 reps |
| 7 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 2 | Pull-Up (Weighted) | 3 | 10 reps |
| 3 | Leg Press (45 Degrees) | 3 | 12 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 15 reps |
| 5 | Calf Raise (Leg Press) | 3 | 15 reps |
| 6 | Side Crunch (Cable) | 3 | 12 reps |
| 7 | Woodchopper With Cables | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Machine) | 3 | 12 reps |
| 2 | Bicep Curl (Cable) | 3 | 15 reps |
| 3 | Lateral Raise (Cable) | 3 | 15 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 5 | Front Raise | 3 | 12 reps |
| 6 | Leg Extension | 3 | 12 reps |
| 7 | Chest Fly (Cable) | 3 | 12 reps |
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, Full body pump 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 program is built around a full gym. 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 70 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.
Full body pump is structured around 5 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.
Full body pump 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
