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BoostcampPNG

Full Body

by Prince G.

Program Description

Gain muscle with modified full body to maximise hypertrophy. Can do calves and abs at the end of the workout if you want or on ur rest days

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2026 05:09
  • Last Edited
    Apr 08, 2026 04:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11.3%
Biceps
9.9%
Front Delts
8.5%
Quadriceps
8.5%
Hamstrings
8.5%
Lats
8.5%
Middle Delts
7%
Glutes
7%
Chest
5.6%
Rear Delts
4.2%
Forearms
2.8%
Lower Back
2.8%
Adductors
2.8%
Abs
1.4%
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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
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
2
Pec Deck (Machine)
1
5-10 reps
RPE 10
3
Underhand Lat Pulldown
1
5-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
7
Hammer Curl (Cable)
1
5-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
10
Shoulder Press (Machine)
1
5-10 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
12
Reverse Pec Deck
1
5-10 reps
RPE 10
13
Hamstring Curl
1
5-10 reps
RPE 10
14
Deadlift (Barbell)
1
5-10 reps
RPE 10
15
Leg Extension
1
5-10 reps
RPE 10
16
Single Leg Press
1
5-10 reps
RPE 10
17
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
2
Pec Deck (Machine)
1
5-10 reps
RPE 10
3
Underhand Lat Pulldown
1
5-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
7
Hammer Curl (Cable)
1
5-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
10
Shoulder Press (Machine)
1
5-10 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
12
Reverse Pec Deck
1
5-10 reps
RPE 10
13
Hamstring Curl
1
5-10 reps
RPE 10
14
Deadlift (Barbell)
1
5-10 reps
RPE 10
15
Leg Extension
1
5-10 reps
RPE 10
16
Single Leg Press
1
5-10 reps
RPE 10
17
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
2
Pec Deck (Machine)
1
5-10 reps
RPE 10
3
Underhand Lat Pulldown
1
5-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
7
Hammer Curl (Cable)
1
5-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
10
Shoulder Press (Machine)
1
5-10 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
12
Reverse Pec Deck
1
5-10 reps
RPE 10
13
Hamstring Curl
1
5-10 reps
RPE 10
14
Deadlift (Barbell)
1
5-10 reps
RPE 10
15
Leg Extension
1
5-10 reps
RPE 10
16
Single Leg Press
1
5-10 reps
RPE 10
17
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
2
Pec Deck (Machine)
1
5-10 reps
RPE 10
3
Underhand Lat Pulldown
1
5-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
7
Hammer Curl (Cable)
1
5-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
10
Shoulder Press (Machine)
1
5-10 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
12
Reverse Pec Deck
1
5-10 reps
RPE 10
13
Hamstring Curl
1
5-10 reps
RPE 10
14
Deadlift (Barbell)
1
5-10 reps
RPE 10
15
Leg Extension
1
5-10 reps
RPE 10
16
Single Leg Press
1
5-10 reps
RPE 10
17
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
3
Reverse Pec Deck
1
5-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
8
Leg Extension
1
5-10 reps
RPE 10
9
Single Leg Press
1
5-10 reps
RPE 10
10
Hamstring Curl
1
5-10 reps
RPE 10
11
Deadlift (Barbell)
1
5-10 reps
RPE 10
12
Hip Adductor (Machine)
1
5-10 reps
RPE 10
13
Pec Deck (Machine)
1
5-10 reps
RPE 10
14
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
15
Underhand Lat Pulldown
1
5-10 reps
RPE 10
16
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
17
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
3
Reverse Pec Deck
1
5-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
8
Leg Extension
1
5-10 reps
RPE 10
9
Single Leg Press
1
5-10 reps
RPE 10
10
Hamstring Curl
1
5-10 reps
RPE 10
11
Deadlift (Barbell)
1
5-10 reps
RPE 10
12
Hip Adductor (Machine)
1
5-10 reps
RPE 10
13
Pec Deck (Machine)
1
5-10 reps
RPE 10
14
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
15
Underhand Lat Pulldown
1
5-10 reps
RPE 10
16
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
17
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
3
Reverse Pec Deck
1
5-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
8
Leg Extension
1
5-10 reps
RPE 10
9
Single Leg Press
1
5-10 reps
RPE 10
10
Hamstring Curl
1
5-10 reps
RPE 10
11
Deadlift (Barbell)
1
5-10 reps
RPE 10
12
Hip Adductor (Machine)
1
5-10 reps
RPE 10
13
Pec Deck (Machine)
1
5-10 reps
RPE 10
14
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
15
Underhand Lat Pulldown
1
5-10 reps
RPE 10
16
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
17
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
3
Reverse Pec Deck
1
5-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
8
Leg Extension
1
5-10 reps
RPE 10
9
Single Leg Press
1
5-10 reps
RPE 10
10
Hamstring Curl
1
5-10 reps
RPE 10
11
Deadlift (Barbell)
1
5-10 reps
RPE 10
12
Hip Adductor (Machine)
1
5-10 reps
RPE 10
13
Pec Deck (Machine)
1
5-10 reps
RPE 10
14
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
15
Underhand Lat Pulldown
1
5-10 reps
RPE 10
16
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
17
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-10 reps
RPE 10
2
Single Leg Press
1
5-10 reps
RPE 10
3
Hamstring Curl
1
5-10 reps
RPE 10
4
Deadlift (Barbell)
1
5-10 reps
RPE 10
5
Hip Adductor (Machine)
1
5-10 reps
RPE 10
6
Pec Deck (Machine)
1
5-10 reps
RPE 10
7
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
8
Underhand Lat Pulldown
1
5-10 reps
RPE 10
9
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
11
Shoulder Press (Machine)
1
5-10 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
13
Reverse Pec Deck
1
5-10 reps
RPE 10
14
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
15
Hammer Curl (Cable)
1
5-10 reps
RPE 10
16
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
17
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-10 reps
RPE 10
2
Single Leg Press
1
5-10 reps
RPE 10
3
Hamstring Curl
1
5-10 reps
RPE 10
4
Deadlift (Barbell)
1
5-10 reps
RPE 10
5
Hip Adductor (Machine)
1
5-10 reps
RPE 10
6
Pec Deck (Machine)
1
5-10 reps
RPE 10
7
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
8
Underhand Lat Pulldown
1
5-10 reps
RPE 10
9
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
11
Shoulder Press (Machine)
1
5-10 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
13
Reverse Pec Deck
1
5-10 reps
RPE 10
14
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
15
Hammer Curl (Cable)
1
5-10 reps
RPE 10
16
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
17
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-10 reps
RPE 10
2
Single Leg Press
1
5-10 reps
RPE 10
3
Hamstring Curl
1
5-10 reps
RPE 10
4
Deadlift (Barbell)
1
5-10 reps
RPE 10
5
Hip Adductor (Machine)
1
5-10 reps
RPE 10
6
Pec Deck (Machine)
1
5-10 reps
RPE 10
7
Incline Chest Press (Machine)
1
5-10 reps
RPE 10
8
Underhand Lat Pulldown
1
5-10 reps
RPE 10
9
Wide Grip Lat Pulldown
1
5-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
11
Shoulder Press (Machine)
1
5-10 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
13
Reverse Pec Deck
1
5-10 reps
RPE 10
14
Bicep Curl (Barbell)
1
5-10 reps
RPE 10
15
Hammer Curl (Cable)
1
5-10 reps
RPE 10
16
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
17
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
2
Lateral Raise (Dumbbell)
1 Set
5-10 Reps
@10
3
Reverse Pec Deck
1 Set
5-10 Reps
@10
4
Bicep Curl (Barbell)
1 Set
5-10 Reps
@10
5
Hammer Curl (Cable)
1 Set
5-10 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
5-10 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@10
8
Leg Extension
1 Set
5-10 Reps
@10
9
Single Leg Press
1 Set
5-10 Reps
@10
10
Hamstring Curl
1 Set
5-10 Reps
@10
11
Deadlift (Barbell)
1 Set
5-10 Reps
@10
12
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
13
Pec Deck (Machine)
1 Set
5-10 Reps
@10
14
Incline Chest Press (Machine)
1 Set
5-10 Reps
@10
15
Underhand Lat Pulldown
1 Set
5-10 Reps
@10
16
Wide Grip Lat Pulldown
1 Set
5-10 Reps
@10
17
Chest Supported Row (Machine)
1 Set
5-10 Reps
@10
Day 1
1
Incline Chest Press (Machine)
1 Set
5-10 Reps
@10
2
Pec Deck (Machine)
1 Set
5-10 Reps
@10
3
Underhand Lat Pulldown
1 Set
5-10 Reps
@10
4
Wide Grip Lat Pulldown
1 Set
5-10 Reps
@10
5
Chest Supported Row (Machine)
1 Set
5-10 Reps
@10
6
Bicep Curl (Barbell)
1 Set
5-10 Reps
@10
7
Hammer Curl (Cable)
1 Set
5-10 Reps
@10
8
Tricep Pushdown (Cable)
1 Set
5-10 Reps
@10
9
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@10
10
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
11
Lateral Raise (Dumbbell)
1 Set
5-10 Reps
@10
12
Reverse Pec Deck
1 Set
5-10 Reps
@10
13
Hamstring Curl
1 Set
5-10 Reps
@10
14
Deadlift (Barbell)
1 Set
5-10 Reps
@10
15
Leg Extension
1 Set
5-10 Reps
@10
16
Single Leg Press
1 Set
5-10 Reps
@10
17
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
Day 3
No exercises added to this day