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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
    Aug 03, 2025 03:19

Summary

Unlock your full potential with this comprehensive 8-week Full Body Strength and Cardio program, designed for six days of intense training each week. This program combines strength-building exercises like barbell front squats and lat pulldowns with high-energy cardio sessions, including VO2 max intervals and zone 2 cardio, to enhance endurance and muscle definition. Perfect for those ready to challenge themselves, this plan ensures balanced development across all major muscle groups while keeping your heart rate up. Get ready to transform your fitness and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Chest
13%
Front Delts
11.3%
Lats
9.3%
Cardio
8.3%
Biceps
8.3%
Upper Back
7.3%
Quadriceps
6.7%
Calves
6.7%
Hamstrings
5.3%
Middle Delts
3.3%
Glutes
2.7%
Lower Back
2%
Abs
1.7%
Forearms
1%
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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
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