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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
    Jun 18, 2025 10:22

Summary

Transform your physique with this comprehensive 12-week Full Body program, designed for those ready to commit to a stronger, fitter self. Training just two days a week, you'll tackle a variety of compound and isolation exercises, including Leg Press, Incline Bench Press, and Romanian Deadlifts, ensuring every major muscle group gets the attention it deserves. Each session is structured to progressively challenge your limits, with clear rep targets and intensity guidelines to track your progress. Get ready to build strength, enhance endurance, and sculpt your body efficiently!
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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
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