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Full Body Everyday!!

Στέλιος Α.· Mar 2024

33athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Are you ready to unleash the beast within? Do you crave a workout that leaves no muscle untouched? Want to sculpt a body that commands attention and exudes strength? Look no further! Our 6-day full body workout program is your ticket to transformation. Are you up for the challenge? Join us now and let's redefine your limits. Training each muscle group daily with fewer sets is ideal for several reasons. First, it allows for optimal frequency of stimulation, ensuring that each muscle gets enough attention throughout the week. Second, the reduced volume per session helps prevent overtraining and allows for better recovery, minimizing the risk of injury and muscle fatigue. Third, it promotes muscle endurance and conditioning by consistently engaging different muscle groups. Finally, it provides variety and keeps workouts exciting, preventing boredom and plateaus in progress. Overall, this approach maximizes efficiency and effectiveness, making it perfect for those looking to achieve balanced muscle development and overall fitness.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11%

Hamstrings

10.1%

Glutes

9.8%

Quadriceps

9.4%

Chest

8.6%

Abs

Front Delts

Biceps

Upper Back

6.3%

Lats

5.9%

Lower Back

4.9%

Middle Delts

4.9%

Calves

3.5%

Forearms

1.9%

Adductors

1.4%

Rear Delts

0.3%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	3–6 reps	@9
2	Bench Press (Dumbbell)	1	5–8 reps	@9
		1	10–12 reps	@9
3	Bulgarian Split Squat (Dumbbell)	2	6–10 reps	@8.5
4	Romanian Deadlift (Dumbbell)	2	6–10 reps	@8.5
5	Arnold Press	2	10–15 reps	@8.5
6	Incline Curl (Dumbbell)	2	10–15 reps	@8.5
7	Incline Tricep Extension (Dumbbell)	2	10–15 reps	@8.5
8	Abs Crunch (Weighted)	2	10–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	3–6 reps	@9.5
2	Squat (Smith Machine)	1	5–8 reps	@8.5
		1	12–15 reps	@8.5
3	Pull Through (Cable)	2	10–15 reps	@8.5
4	Seated Row (Cable)	2	8–12 reps	@8.5
5	Lateral Raise (Cable)	2	10–15 reps	@8.5
6	Tricep Rope Push Down (Cable)	2	10–15 reps	@8.5
7	Bicep Curl (Cable)	2	10–15 reps	@8.5
8	Side Crunch (Cable)	2	10–15 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	3	AMRAP	@10
2	Dip (Bodyweight)	3	AMRAP	@10
3	Chin-Up (Bodyweight)	2	AMRAP	@10
4	Hanging Leg Raise	2	AMRAP	@10
5	Push Up (Incline)	2	AMRAP	@10
6	Back Extension (Weighted)	2	8–12 reps	@8.5
7	Dead Hang	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	3–6 reps	@9
2	Good Morning	2	8–12 reps	@8.5
3	Leg Extension	2	10–15 reps	@8.5
4	Leg Curl	2	10–15 reps	@8.5
5	Straight Leg Calf Raise	4	10–15 reps	@8.5
6	Ab Wheel	2	AMRAP	@8.5

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	3	3–6 reps	@9.5
2	Bent Over Row (Barbell)	2	5–8 reps	@9
3	Incline Bench Press (Barbell)	2	5–8 reps	@9
4	Lunge (Barbell)	2	6–10 reps	@8.5
5	Romanian Deadlift (Barbell)	2	5–10 reps	@8.5
6	Bicep Curl (Barbell)	2	8–10 reps	@8.5
7	Bench Press (Close Grip)	2	8–10 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Leg Press (45 Degrees)	2	8–12 reps	@8.5
2	Lying Leg Curl	2	8–12 reps	@8.5
3	Lat Pulldown	2	8–12 reps	@8.5
4	Chest Fly (Machine)	2	8–12 reps	@8.5
5	Lateral Raise (Dumbbell)	1	8–12 reps	@8.5
6	Hammer Curl	2	8–12 reps	@8.5
7	Overhead Tricep Extension (Cable)	2	8–12 reps	@8.5
8	Straight Leg Calf Raise	2	8–12 reps	@8.5
9	Hanging Leg Raise	2	AMRAP	@10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Full Body Everyday!! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Full Body Everyday!! is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Full Body Everyday!! is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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