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Full Body ABC

by Louis S.

Program Description

**Full Body ABC** is a dynamic 6-day workout program designed to hit every major muscle group and maximize your strength gains in just one week. With a blend of dumbbell, machine, and bodyweight exercises, you'll engage your chest, back, arms, and legs through a variety of movements, including the Dumbbell Bench Press and Bulgarian Split Squat. Each session is structured to challenge you with a targeted intensity, ensuring you push your limits while building muscle and endurance. Get ready to transform your fitness routine and achieve your goals!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Mar 31, 2026 07:05
  • Last Edited
    Mar 31, 2026 07:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
13.7%
Biceps
9.9%
Chest
9.3%
Upper Back
9.3%
Quadriceps
6.2%
Middle Delts
6.2%
Forearms
5.6%
Glutes
5%
Hamstrings
5%
Lats
5%
Rear Delts
4.3%
Abs
2.5%
Adductors
1.2%
Calves
1.2%
Lower Back
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
3
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7.5
4
Sumo Squat
3
10 reps
RPE 7.5
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
7
Dumbbell Squeeze Press (Hex Press)
3
10 reps
RPE 7.5
8
Concentration Curl
3
10 reps
RPE 7.5
9
Lat Pulldown
3
10 reps
RPE 7.5
10
Standing Calf Raise
3
10 reps
RPE 7.5
11
Diamond Push Up
3
10 reps
RPE 7.5
12
Y Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 7.5
6
Arnold Press
3
10 reps
RPE 7.5
7
Pullover (Dumbbell)
3
10 reps
RPE 7.5
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Goblet Squat
3
10 reps
RPE 7.5
11
Tricep Dip (Bodyweight)
3
12 reps
RPE 7.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Kickback
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7.5
8
Zottman Curl
3
10 reps
RPE 7.5
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
10
Leg Extension
3
10 reps
RPE 7.5
11
Tate Press
3
10 reps
RPE 7.5
12
Upright Row (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
3
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7.5
4
Sumo Squat
3
10 reps
RPE 7.5
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
7
Dumbbell Squeeze Press (Hex Press)
3
10 reps
RPE 7.5
8
Concentration Curl
3
10 reps
RPE 7.5
9
Lat Pulldown
3
10 reps
RPE 7.5
10
Standing Calf Raise
3
10 reps
RPE 7.5
11
Diamond Push Up
3
10 reps
RPE 7.5
12
Y Raise
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 7.5
6
Arnold Press
3
10 reps
RPE 7.5
7
Pullover (Dumbbell)
3
10 reps
RPE 7.5
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
9
Shrug (Dumbbell)
3
10 reps
RPE 7.5
10
Goblet Squat
3
10 reps
RPE 7.5
11
Tricep Dip (Bodyweight)
3
12 reps
RPE 7.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Kickback
3
10 reps
RPE 7.5
6
Front Raise
3
10 reps
RPE 7.5
7
Chest Fly (Dumbbell)
3
10 reps
RPE 7.5
8
Zottman Curl
3
10 reps
RPE 7.5
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
10
Leg Extension
3
10 reps
RPE 7.5
11
Tate Press
3
10 reps
RPE 7.5
12
Upright Row (Dumbbell)
3
10 reps
RPE 7.5
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
3
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@7.5
4
Sumo Squat
3 Sets
10 Reps
@7.5
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
7
Dumbbell Squeeze Press (Hex Press)
3 Sets
10 Reps
@7.5
8
Concentration Curl
3 Sets
10 Reps
@7.5
9
Lat Pulldown
3 Sets
10 Reps
@7.5
10
Standing Calf Raise
3 Sets
10 Reps
@7.5
11
Diamond Push Up
3 Sets
10 Reps
@7.5
12
Y Raise
3 Sets
10 Reps
@7.5
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
3
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@7.5
4
Sumo Squat
3 Sets
10 Reps
@7.5
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
7
Dumbbell Squeeze Press (Hex Press)
3 Sets
10 Reps
@7.5
8
Concentration Curl
3 Sets
10 Reps
@7.5
9
Lat Pulldown
3 Sets
10 Reps
@7.5
10
Standing Calf Raise
3 Sets
10 Reps
@7.5
11
Diamond Push Up
3 Sets
10 Reps
@7.5
12
Y Raise
3 Sets
10 Reps
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7.5
6
Arnold Press
3 Sets
10 Reps
@7.5
7
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7.5
9
Shrug (Dumbbell)
3 Sets
10 Reps
@7.5
10
Goblet Squat
3 Sets
10 Reps
@7.5
11
Tricep Dip (Bodyweight)
3 Sets
12 Reps
@7.5
12
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7.5
6
Arnold Press
3 Sets
10 Reps
@7.5
7
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7.5
9
Shrug (Dumbbell)
3 Sets
10 Reps
@7.5
10
Goblet Squat
3 Sets
10 Reps
@7.5
11
Tricep Dip (Bodyweight)
3 Sets
12 Reps
@7.5
12
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
@7.5
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7.5
5
Tricep Kickback
3 Sets
10 Reps
@7.5
6
Front Raise
3 Sets
10 Reps
@7.5
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7.5
8
Zottman Curl
3 Sets
10 Reps
@7.5
9
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7.5
10
Leg Extension
3 Sets
10 Reps
@7.5
11
Tate Press
3 Sets
10 Reps
@7.5
12
Upright Row (Dumbbell)
3 Sets
10 Reps
@7.5
Day 6
1
Chest Press (Machine)
3 Sets
10 Reps
@7.5
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7.5
5
Tricep Kickback
3 Sets
10 Reps
@7.5
6
Front Raise
3 Sets
10 Reps
@7.5
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7.5
8
Zottman Curl
3 Sets
10 Reps
@7.5
9
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7.5
10
Leg Extension
3 Sets
10 Reps
@7.5
11
Tate Press
3 Sets
10 Reps
@7.5
12
Upright Row (Dumbbell)
3 Sets
10 Reps
@7.5