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Leigh's Full Body Workout

by Leigh D.
1 athletes joined

Program Description

Overall body conditioning

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 08:26
  • Last Edited
    Oct 24, 2025 10:15

Summary

Leigh's Full Body Workout is a dynamic 6-week program designed to build strength and endurance with three sessions per week. Each workout combines compound and isolation exercises, including bench presses, squats, and deadlifts, ensuring a comprehensive approach to muscle development. Tailored for all fitness levels, this program emphasizes progressive overload to maximize gains. Equip yourself with a full gym and get ready to transform your physique and boost your overall fitness!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
11.9%
Upper Back
11.7%
Quadriceps
8.9%
Hamstrings
8.9%
Lats
8.3%
Glutes
8.1%
Chest
6.7%
Middle Delts
6.1%
Biceps
4.7%
Abs
3.6%
Rear Delts
3.1%
Lower Back
2.2%
Adductors
1.1%
Abductors
1.1%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
@10
@10
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@8
@8
7
Leg Extension
1 Set
1 Set
1 Set
@8
@8
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Arnold Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
5
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
6
Hamstring Curl
1 Set
1 Set
1 Set
@8
@8
@8