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BoostcampPNG

Full body

by Owen Watt
2 athletes joined

Program Description

Muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2024 03:49
  • Last Edited
    Jun 18, 2025 11:50

Summary

Transform your physique with this comprehensive 4-week Full Body program, designed for four intense training days each week. Engage in a variety of exercises like the Barbell Bench Press and Romanian Deadlift, targeting all major muscle groups to build strength and endurance. This program is perfect for those looking to maximize their gains in a garage gym setting, ensuring you have the tools you need to succeed. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.1%
Triceps
11.1%
Upper Back
8.8%
Front Delts
8.2%
Lats
8%
Middle Delts
7.7%
Abs
7.7%
Forearms
7.1%
Hamstrings
6.6%
Chest
6.5%
Glutes
5.1%
Lower Back
4.1%
Quadriceps
3.6%
Calves
2.6%
Rear Delts
1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@9
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
5
Wrist Curls
3 Sets
12 Reps
@10
6
Lat Pulldown
3 Sets
10 Reps
@9
Day 2
1
Shrug (Barbell)
3 Sets
12 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Skull Crusher
3 Sets
10 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Dumbbell Row
3 Sets
12 Reps
@9
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Wrist Curls
3 Sets
12 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Ab Wheel
3 Sets
15 Reps
@10
5
Squat (Barbell)
3 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
50 Reps
@10