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Full Body

by Zak Pratt

Program Description

To be repeated; increase weight over time.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Mar 16, 2024 06:13
  • Last Edited
    Jun 18, 2025 12:53

Summary

Transform your fitness routine with this dynamic Full Body program designed for maximum impact in just one week. With daily workouts tailored to engage all major muscle groups, you'll build strength, enhance endurance, and improve overall fitness. Each session incorporates a variety of exercises, including dumbbell lateral raises, kettlebell swings, and barbell squats, ensuring a comprehensive approach to your training. Perfect for those with access to a garage gym, this program will challenge you daily and keep you motivated to reach your goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 6.5-7.5
2
Bench Press (Barbell)
4
10 reps
RPE 6.5-7.5
3
Squat (Barbell)
4
10 reps
RPE 6.5-7.5
4
Deadlift (Barbell)
4
10 reps
RPE 6.5-7.5
5
Bicep Curl (Barbell)
4
10 reps
RPE 6.5-7.5
6
Behind-the-Neck Push Press
4
10 reps
RPE 6.5-7.5
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5-7.5
2
Lunge (Dumbbell)
4
10 reps
RPE 6.5-7.5
3
Chest Fly (Dumbbell)
4
10 reps
RPE 6.5-7.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5-7.5
5
Kettlebell Swing
4
10 reps
RPE 6.5-7.5
6
Skull Crusher
4
10 reps
RPE 6.5-7.5
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
10 reps
RPE 6.5-7.5
2
Squat (Barbell)
4
10 reps
RPE 6.5-7.5
3
Bench Press (Barbell)
4
10 reps
RPE 6.5-7.5
4
Barbell Row
4
10 reps
RPE 6.5-7.5
5
Bicep Curl (Barbell)
4
10 reps
RPE 6.5-7.5
6
Push Press (Barbell)
4
10 reps
RPE 6.5-7.5
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 2
No exercises added to this day
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
2
Lunge (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
3
Chest Fly (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
5
Kettlebell Swing
4 Sets
10 Reps
@6.5-7.5
6
Skull Crusher
4 Sets
10 Reps
@6.5-7.5
Day 4
No exercises added to this day
Day 5
1
AD Press
4 Sets
10 Reps
@6.5-7.5
2
Squat (Barbell)
4 Sets
10 Reps
@6.5-7.5
3
Bench Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
4
Barbell Row
4 Sets
10 Reps
@6.5-7.5
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@6.5-7.5
6
Push Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
2
Bench Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
3
Squat (Barbell)
4 Sets
10 Reps
@6.5-7.5
4
Deadlift (Barbell)
4 Sets
10 Reps
@6.5-7.5
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@6.5-7.5
6
Behind-the-Neck Push Press
4 Sets
10 Reps
@6.5-7.5