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BoostcampPNG

Full Body Workout

by Ali
19 athletes joined

Program Description

Full body Glute focussed lower body

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 09, 2024 10:03
  • Last Edited
    Oct 07, 2024 04:41
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Goblet Squat
3
10 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
3
10 reps
6
Romanian Deadlift (Dumbbell)
3
10 reps
7
Upright Row (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Goblet Squat
4
6 reps
3
Lateral Raise (Dumbbell)
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Tricep Extension (Dumbbell)
4
6 reps
6
Romanian Deadlift (Dumbbell)
4
6 reps
7
Upright Row (Dumbbell)
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
2
Rear Foot Elevated Split Squat
3
10 reps
3
Single Arm Overhead Tricep Extension
3
10 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
3
10 reps
6
Deadlift (Dumbbell)
3
10 reps
7
Reverse Lunge (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
2
Rear Foot Elevated Split Squat
4
6 reps
3
Single Arm Overhead Tricep Extension
4
6 reps
4
Hip Thrust (Dumbbell)
4
12 reps
5
Standing Shoulder Press (Dumbbell)
4
6 reps
6
Deadlift (Dumbbell)
4
6 reps
7
Reverse Lunge (Dumbbell)
4
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
30 mins
Day 3
1
Cardio
1 Set
40 mins
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
3 Sets
10 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
7
Upright Row (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Rear Foot Elevated Split Squat
3 Sets
10 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
6
Deadlift (Dumbbell)
3 Sets
10 Reps
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps