logo
BoostcampPNG

Full Body

by Lewis G.

Program Description

Beginner Full Body program by Jeff Nippard. 2x a week.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 02, 2025 11:31
  • Last Edited
    Mar 02, 2025 11:33
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lat Pulldown
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 8
RPE 10
6B
Skull Crusher (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
6 reps
8 reps
RPE 7
RPE 8
2
Leg Press
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
10 reps
10 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 10
6A
Seated Calf Raise
2
1
10 reps
12 reps
RPE 9
RPE 10
6B
Abs Crunch (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
1 Set
1 Set
6 Reps
8 Reps
@7
@8
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
10 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@7
@8
@9
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@9
6A
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
8 Reps
@8
@10
6B
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
Day 2
1
Chest Press (Machine)
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
2
Leg Press
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@7
@8
@9
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@9
@10
6A
Seated Calf Raise
2 Sets
1 Set
10 Reps
12 Reps
@9
@10
6B
Abs Crunch (Machine)
2 Sets
1 Set
12 Reps
15 Reps
@9
@10