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BoostcampPNG

Full body training program.

by João Luiz

Program Description

Perfect training program to increase strength and muscle mass symmetrically and quickly.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2024 04:36
  • Last Edited
    Apr 12, 2025 05:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
12.3%
Glutes
11%
Hamstrings
11%
Triceps
8.2%
Front Delts
8.2%
Quadriceps
6.8%
Chest
6.8%
Lats
6.8%
Middle Delts
6.8%
Calves
6.8%
Upper Back
5.5%
Lower Back
4.1%
Adductors
2.7%
Biceps
2.7%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
4
Overhead Press (Barbell)
3 Sets
8 Reps
-
5
Stiff Leg Deadlift
3 Sets
8 Reps
-
6
Seated Calf Raise
3 Sets
8 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-