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FullBody

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2 athletes joined

Program Description

po kaifu pozanimat'sa

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    110 minutes
  • Created
    Apr 07, 2026 02:35
  • Last Edited
    Apr 07, 2026 03:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
11.7%
Hamstrings
10.6%
Biceps
8.2%
Upper Back
7.6%
Middle Delts
7.6%
Chest
7%
Lats
5.9%
Quadriceps
5.3%
Glutes
5.3%
Abs
5.3%
Forearms
3.5%
Rear Delts
2.9%
Calves
2.3%
Adductors
0.9%
Abductors
0.9%
Lower Back
0.9%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 10
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 10
RPE 7
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-16 reps
RPE 6
8
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
9
Calf Raise (Machine)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
10-16 reps
RPE 10
3
Lying Leg Curl
3
10-16 reps
RPE 10
4
Leg Press
2
1
5-10 reps
10-12 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
3
10-12 reps
RPE 7
6
Reverse Curl (Barbell)
3
8-16 reps
RPE 8
7
Overhead Press (Dumbbell)
3
8-16 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12-16 reps
RPE 7
9
Abs Crunch (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
AMRAP
-
2
Overhead Press (Dumbbell)
3
AMRAP
-
3
Face Pull
3
AMRAP
-
4
Bicep Curl (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Cable Crossover
3
8-16 reps
RPE 8
7
Seated Row (Machine)
3
8-16 reps
RPE 9
8
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
9
Lying Leg Curl
3
12-20 reps
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@10
@10
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@10
@10
@7
4
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@6
@6
@6
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@8
@8
9
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Chest Supported Row (Dumbbell)
1 Set
10-16 Reps
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@10
@10
@10
4
Leg Press
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-12 Reps
@10
@10
@8
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
8-16 Reps
8-16 Reps
8-16 Reps
@8
@8
@8
7
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-16 Reps
8-16 Reps
8-16 Reps
@9
@9
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@7
@7
@7
9
Abs Crunch (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Cable Crossover
1 Set
1 Set
1 Set
8-16 Reps
8-16 Reps
8-16 Reps
@8
@8
@8
7
Seated Row (Machine)
1 Set
1 Set
1 Set
8-16 Reps
8-16 Reps
8-16 Reps
@9
@9
@9
8
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
9
Lying Leg Curl
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6
@6
@6