Full body 5 times a week-obliterator Garage gym

by Taza

87 athletes joined

5.0

(1 rating)

Program Description

Staying fit and healthy is crucial for overall well-being. Regular exercise not only helps in maintaining a healthy weight but also improves cardiovascular health, boosts energy levels and enhances mood. However, with our busy schedules and hectic lifestyles, it can be challenging to find the time to hit the gym or go for a run. This is where a full body workout comes in handy.A full body workout is a type of exercise routine that targets all the major muscle groups in the body. It is a highly efficient and time-saving way to get a complete workout in a short amount of time. Unlike isolated exercises that focus on specific muscle groups, a full body workout engages all the muscles, providing a more balanced and effective workout

Program Overview

Level
Novice, Intermediate, Beginner, Advanced
Goal
Muscle & Sculpting, Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 11, 2024 10:37
Last Edited
Jun 18, 2025 09:59

Summary

Unleash your potential with the Full Body 5 Times a Week-Obliterator program! This 4-week training plan is designed for garage gym enthusiasts, featuring six days of intense workouts that target every muscle group. Each session combines strength-building exercises like dumbbell curls and core-crushing moves, ensuring a comprehensive approach to fitness. Get ready to push your limits and see real results as you sculpt your body and boost your strength!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bicep Curl (Dumbbell)

16 reps

Bench Press (Dumbbell)

12 reps

Spider Curl

Incline Bench Press (Dumbbell)

8 reps

Hammer Curl

16 reps

Chest Fly (Dumbbell)

12 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

30 reps

Dumbbell Bench Pullover

12 reps

Dumbbell Row

10 reps

Day 1

Bicep Curl (Dumbbell)

16 reps

Bench Press (Dumbbell)

12 reps

Spider Curl

Incline Bench Press (Dumbbell)

8 reps

Hammer Curl

16 reps

Chest Fly (Dumbbell)

12 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

30 reps

Dumbbell Bench Pullover

12 reps

Dumbbell Row

10 reps

Day 1

Bicep Curl (Dumbbell)

16 reps

Bench Press (Dumbbell)

12 reps

Spider Curl

Incline Bench Press (Dumbbell)

8 reps

Hammer Curl

16 reps

Chest Fly (Dumbbell)

12 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

30 reps

Dumbbell Bench Pullover

12 reps

Dumbbell Row

10 reps

Day 1

Bicep Curl (Dumbbell)

16 reps

Bench Press (Dumbbell)

12 reps

Spider Curl

Incline Bench Press (Dumbbell)

8 reps

Hammer Curl

16 reps

Chest Fly (Dumbbell)

12 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

30 reps

Dumbbell Bench Pullover

12 reps

Dumbbell Row

10 reps

Day 2

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 2

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 2

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 2

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 3

Walk

30 mins

Day 3

Walk

30 mins

Day 3

Walk

30 mins

Day 3

Walk

30 mins

Day 4

Wrist Curls

20 reps

Shrug (Dumbbell)

15 reps

Neck Curl

25 reps

Abs Crunch (Bodyweight)

25 reps

Decline Crunch

15 reps

Lying Leg Raise

25 reps

Plank

2 mins

Side Plank

1 mins

Push Up (Incline)

15 reps

Day 4

Wrist Curls

20 reps

Shrug (Dumbbell)

15 reps

Neck Curl

25 reps

Abs Crunch (Bodyweight)

25 reps

Decline Crunch

15 reps

Lying Leg Raise

25 reps

Plank

2 mins

Side Plank

1 mins

Push Up (Incline)

15 reps

Day 4

Wrist Curls

20 reps

Shrug (Dumbbell)

15 reps

Neck Curl

25 reps

Abs Crunch (Bodyweight)

25 reps

Decline Crunch

15 reps

Lying Leg Raise

25 reps

Plank

2 mins

Side Plank

1 mins

Push Up (Incline)

15 reps

Day 4

Wrist Curls

20 reps

Shrug (Dumbbell)

15 reps

Neck Curl

25 reps

Abs Crunch (Bodyweight)

25 reps

Decline Crunch

15 reps

Lying Leg Raise

25 reps

Plank

2 mins

Side Plank

1 mins

Push Up (Incline)

15 reps

Day 5

Bicep Curl (Dumbbell)

12 reps

Hammer Curl

10 reps

Reverse Bicep Curl (Dumbbell)

10 reps

Bench Press (Dumbbell)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Chest Fly (Dumbbell)

8 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

12 reps

Dumbbell Bench Pullover

8 reps

Dumbbell Row

10 reps

Shrug (Dumbbell)

12 reps

Day 5

Bicep Curl (Dumbbell)

16 reps

Bench Press (Dumbbell)

12 reps

Spider Curl

Incline Bench Press (Dumbbell)

8 reps

Hammer Curl

16 reps

Chest Fly (Dumbbell)

12 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

30 reps

Dumbbell Bench Pullover

12 reps

Dumbbell Row

10 reps

Day 5

Bicep Curl (Dumbbell)

16 reps

Bench Press (Dumbbell)

12 reps

Spider Curl

Incline Bench Press (Dumbbell)

8 reps

Hammer Curl

16 reps

Chest Fly (Dumbbell)

12 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

30 reps

Dumbbell Bench Pullover

12 reps

Dumbbell Row

10 reps

Day 5

Bicep Curl (Dumbbell)

16 reps

Bench Press (Dumbbell)

12 reps

Spider Curl

Incline Bench Press (Dumbbell)

8 reps

Hammer Curl

16 reps

Chest Fly (Dumbbell)

12 reps

Standing Shoulder Press (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

30 reps

Dumbbell Bench Pullover

12 reps

Dumbbell Row

10 reps

Day 6

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 6

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 6

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 6

Squat (Barbell)

8 reps

Goblet Squat

10 reps

Split Squat (Dumbbell)

8 reps

Deadlift (Dumbbell)

8 reps

Lunge (Dumbbell)

10 reps

Hip Thrust (Dumbbell)

8 reps

Standing Calf Raise

20 reps

Day 4

Wrist Curls

3 Sets

20 Reps

Shrug (Dumbbell)

2 Sets

15 Reps

Neck Curl

2 Sets

25 Reps

Abs Crunch (Bodyweight)

4 Sets

25 Reps

Decline Crunch

2 Sets

15 Reps

Lying Leg Raise

4 Sets

25 Reps

Plank

2 Sets

2 mins

Side Plank

2 Sets

1 mins

Push Up (Incline)

2 Sets

15 Reps

Day 3

Walk

1 Set

30 mins

Day 5

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Hammer Curl

2 Sets

10 Reps

Reverse Bicep Curl (Dumbbell)

2 Sets

10 Reps

Bench Press (Dumbbell)

3 Sets

8 Reps

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

Chest Fly (Dumbbell)

3 Sets

8 Reps

Standing Shoulder Press (Dumbbell)

3 Sets

15 Reps

Lateral Raise (Dumbbell)

2 Sets

12 Reps

Dumbbell Bench Pullover

2 Sets

8 Reps

Dumbbell Row

4 Sets

10 Reps

Shrug (Dumbbell)

2 Sets

12 Reps

Day 6

Squat (Barbell)

3 Sets

8 Reps

Goblet Squat

2 Sets

10 Reps

Split Squat (Dumbbell)

2 Sets

8 Reps

Deadlift (Dumbbell)

3 Sets

8 Reps

Lunge (Dumbbell)

2 Sets

10 Reps

Hip Thrust (Dumbbell)

3 Sets

8 Reps

Standing Calf Raise

3 Sets

20 Reps

Day 2

Squat (Barbell)

3 Sets

8 Reps

Goblet Squat

2 Sets

10 Reps

Split Squat (Dumbbell)

2 Sets

8 Reps

Deadlift (Dumbbell)

3 Sets

8 Reps

Lunge (Dumbbell)

2 Sets

10 Reps

Hip Thrust (Dumbbell)

3 Sets

8 Reps

Standing Calf Raise

3 Sets

20 Reps

Day 1

Bicep Curl (Dumbbell)

6 Sets

16 Reps

Bench Press (Dumbbell)

4 Sets

12 Reps

Spider Curl

4 Sets

Incline Bench Press (Dumbbell)

2 Sets

8 Reps

Hammer Curl

2 Sets

16 Reps

Chest Fly (Dumbbell)

3 Sets

12 Reps

Standing Shoulder Press (Dumbbell)

4 Sets

15 Reps

Lateral Raise (Dumbbell)

2 Sets

30 Reps

Dumbbell Bench Pullover

2 Sets

12 Reps

Dumbbell Row

4 Sets

10 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Murtaza R.Age 20, Man

a year ago

1 week complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications