logo
BoostcampPNG

Full body a/b

by Lexy P
1 athletes joined

Program Description

Newbie gains

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 13, 2024 11:09
  • Last Edited
    Jun 18, 2025 10:51

Summary

Unlock your full potential with the Full Body A/B program, a dynamic 2-week training plan designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of compound movements like barbell squats, bench presses, and bent-over rows, ensuring comprehensive muscle development. Each session is crafted to push your limits with targeted rep ranges and intensity levels, making every workout count. Perfect for those looking to maximize strength and muscle gains in a garage gym setup. Get ready to transform your physique and elevate your training!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 7.5-8
2
Bench Press (Barbell)
3
5-6 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
5-6 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Push Press (Barbell)
2
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Push Press (Barbell)
2
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Bench Press (Barbell)
3
5 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
6 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Push Press (Barbell)
2
8 reps
RPE 7
5
Goblet Squat
3
10 reps
RPE 7.5
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
@7.5-8
2
Bench Press (Barbell)
3 Sets
5-6 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
5-6 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10 Reps
@6.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7.5
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
4
Push Press (Barbell)
2 Sets
6 Reps
@7.5