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Full body strength and cardio

by Brian C.

Program Description

Get ready to transform your fitness routine with this dynamic 8-week program designed to build full-body strength while enhancing your cardiovascular endurance. With 48 workouts spread across the weeks, you'll engage in a balanced mix of strength training and cardio sessions tailored for all fitness levels, from novice to intermediate. Each 60-minute workout is crafted to maximize results, utilizing a full gym setup to target every major muscle group. Embrace the challenge and elevate your performance—your goals are within reach!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 03:33
  • Last Edited
    Jul 28, 2025 05:02
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown
2
5-8 reps
RPE 7.5
3
Incline Chest Press (Machine)
2
5-8 reps
RPE 7.5
4A
Cuban Press
3
5-8 reps
RPE 6
4B
Ab Wheel
1
10-15 reps
RPE 6.5
5
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 8
2
Lat Pulldown
2
4-6 reps
RPE 8
3
Incline Chest Press (Machine)
2
4-6 reps
RPE 8
4A
Cuban Press
3
4-6 reps
RPE 6.5
4B
Ab Wheel
1
12-17 reps
RPE 7
5
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-8 reps
RPE 8.5
2
Lat Pulldown
2
5-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
5-8 reps
RPE 8.5
4A
Cuban Press
3
5-8 reps
RPE 7
4B
Ab Wheel
1
10-15 reps
RPE 7.5
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 8
2
Lat Pulldown
2
4-6 reps
RPE 8
3
Incline Chest Press (Machine)
2
4-6 reps
RPE 8
4A
Cuban Press
3
4-6 reps
RPE 6.5
4B
Ab Wheel
1
12-17 reps
RPE 7
5
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown
2
5-8 reps
RPE 7.5
3
Incline Chest Press (Machine)
2
5-8 reps
RPE 7.5
4A
Cuban Press
3
5-8 reps
RPE 6
4B
Ab Wheel
1
10-15 reps
RPE 6.5
5
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 8
2
Lat Pulldown
2
4-6 reps
RPE 8
3
Incline Chest Press (Machine)
2
4-6 reps
RPE 8
4A
Cuban Press
3
4-6 reps
RPE 6.5
4B
Ab Wheel
1
12-17 reps
RPE 7
5
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-8 reps
RPE 8.5
2
Lat Pulldown
2
5-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
5-8 reps
RPE 8.5
4A
Cuban Press
3
5-8 reps
RPE 7
4B
Ab Wheel
1
10-15 reps
RPE 7.5
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown
2
5-8 reps
RPE 7.5
3
Incline Chest Press (Machine)
2
5-8 reps
RPE 7.5
4A
Cuban Press
3
5-8 reps
RPE 6
4B
Ab Wheel
1
10-15 reps
RPE 6.5
5
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
VO2 Max Intervals
1
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 6.5
2
Deficit Push Up
2
AMRAP
RPE 7.5
3
Preacher Curl (Barbell)
3
5-8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5
Standing Calf Raise
4
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-6 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 7.5
3
Preacher Curl (Barbell)
3
4-6 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 7.5
5
Standing Calf Raise
4
4-6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 7.5
2
Deficit Push Up
2
AMRAP
RPE 8.5
3
Preacher Curl (Barbell)
3
5-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
5
Standing Calf Raise
4
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-6 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 7.5
3
Preacher Curl (Barbell)
3
4-6 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 7.5
5
Standing Calf Raise
4
4-6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 6.5
2
Deficit Push Up
2
AMRAP
RPE 7.5
3
Preacher Curl (Barbell)
3
5-8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5
Standing Calf Raise
4
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-6 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 7.5
3
Preacher Curl (Barbell)
3
4-6 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 7.5
5
Standing Calf Raise
4
4-6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 7.5
2
Deficit Push Up
2
AMRAP
RPE 8.5
3
Preacher Curl (Barbell)
3
5-8 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 8
5
Standing Calf Raise
4
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 6.5
2
Deficit Push Up
2
AMRAP
RPE 7.5
3
Preacher Curl (Barbell)
3
5-8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 7
5
Standing Calf Raise
4
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7
3
Leg Extension
2
5-8 reps
RPE 7
4
Lying Leg Curl
2
5-8 reps
RPE 7
5
Seated Dip (Machine)
3
5-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 7.5
3
Leg Extension
2
4-6 reps
RPE 7.5
4
Lying Leg Curl
2
4-6 reps
RPE 7.5
5
Seated Dip (Machine)
3
4-6 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
3
Leg Extension
2
5-8 reps
RPE 8
4
Lying Leg Curl
2
5-8 reps
RPE 8
5
Seated Dip (Machine)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 7.5
3
Leg Extension
2
4-6 reps
RPE 7.5
4
Lying Leg Curl
2
4-6 reps
RPE 7.5
5
Seated Dip (Machine)
3
4-6 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7
3
Leg Extension
2
5-8 reps
RPE 7
4
Lying Leg Curl
2
5-8 reps
RPE 7
5
Seated Dip (Machine)
3
5-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 7.5
3
Leg Extension
2
4-6 reps
RPE 7.5
4
Lying Leg Curl
2
4-6 reps
RPE 7.5
5
Seated Dip (Machine)
3
4-6 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
3
Leg Extension
2
5-8 reps
RPE 8
4
Lying Leg Curl
2
5-8 reps
RPE 8
5
Seated Dip (Machine)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7
3
Leg Extension
2
5-8 reps
RPE 7
4
Lying Leg Curl
2
5-8 reps
RPE 7
5
Seated Dip (Machine)
3
5-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Week 1
1 / 8 Weeks
Day 2
1
Cardio
1 Set
10 mins
@6
2
VO2 Max Intervals
1 Set
6-8 Reps
@7.5
Day 1
1
Front Squat (Barbell)
2 Sets
5-8 Reps
@7.5
2
Lat Pulldown
2 Sets
5-8 Reps
@7.5
3
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@7.5
4A
Cuban Press
3 Sets
5-8 Reps
@6
4B
Ab Wheel
1 Set
10-15 Reps
@6.5
5
Cardio (Zone 2)
1 Set
30-40 mins
@6
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
5-8 Reps
@6.5
2
Deficit Push Up
2 Sets
AMRAP
@7.5
3
Preacher Curl (Barbell)
3 Sets
5-8 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@7
5
Standing Calf Raise
4 Sets
5-8 Reps
@7
Day 4
1
Cardio (Zone 2)
1 Set
45 mins
@6
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@7
3
Leg Extension
2 Sets
5-8 Reps
@7
4
Lying Leg Curl
2 Sets
5-8 Reps
@7
5
Seated Dip (Machine)
3 Sets
5-8 Reps
@7
Day 6
1
Cardio
1 Set
45 mins
@6