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Full body kart

Dilbar Khan· Jan 2024

3athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Advanced

Goal

Athletics, Muscle

Equipment

Full Gym

Session length

150 min

This program make for There People Who finsh with balk ,and need a good fysik

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Abs

22%

Triceps

14.7%

Biceps

10.3%

Chest

8.9%

Upper Back

7.8%

Front Delts

7.2%

Lats

5.8%

Quadriceps

Hamstrings

4.1%

Middle Delts

3.7%

Rear Delts

3.1%

Glutes

2.8%

Forearms

1.4%

Lower Back

1.1%

Calves

1.1%

Adductors

0.6%

Abductors

0.3%

Other

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
2	Bench Press (Barbell)	1	16 reps	30%
		1	16 reps	40%
		1	16 reps	50%
		1	16 reps	60%
		1	16 reps	70%
3	Decline Bench Press (Barbell)	1	12 reps	40%
		1	12 reps	50%
		1	12 reps	60%
		1	12 reps	70%
		1	12 reps	80%
		1	18 reps	40%
4	Push Up	5	12 reps	—
5	Dip (Weighted)	1	10 reps	20%
		1	10 reps	30%
		1	10 reps	50%
		1	10 reps	70%
6	Bench Press (Close Grip)	3	12 reps	50%
		1	12 reps	80%
		1	12 reps	90%
7	Single Arm Tricep Extension (Cable)	4	8 reps	70%
8	Lying Tricep Extension (Barbell)	2	10 reps	70%
		2	10 reps	50%
9	Ab Wheel	3	16 reps	—
10	Sit Up	1	22 reps	—
		1	16 reps	—
		1	18 reps	—
11	Hanging Leg Raise	3	8 reps	—

#	Exercise	Sets	Reps	Intensity
1	Wide Grip Pull-Up	3	10 reps	—
2	Romanian Deadlift (Barbell)	3	12 reps	30%
3	Deadlift (Barbell)	2	6 reps	65%
		1	8 reps	50%
		1	10 reps	30%
4	Face Pull	1	12 reps	50%
		1	16 reps	50%
		1	22 reps	60%
		1	18 reps	80%
5	Bent Over Row (Barbell)	3	12 reps	50%
		1	16 reps	60%
6	Lat Pulldown	1	12 reps	50%
		1	16 reps	60%
		1	22 reps	70%
		1	16 reps	80%
		1	12 reps	90%
7	T-Bar Row	1	15 reps	10%
		1	15 reps	20%
		1	15 reps	30%
		1	15 reps	40%
		1	15 reps	70%
8	Hanging Leg Raise	4	10 reps	—
9	Abs Crunch (Bodyweight)	4	10 reps	—
10	Reverse Abs Crunch (Bodyweight)	4	10 reps	—
11	Ab Wheel	4	12 reps	—
12	Plank	2	1 min	—
		2	2 min	—
		1	3 min	—
13	Decline Crunch	5	10 reps	—

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	10 reps	40%
		1	12 reps	40%
		1	12 reps	50%
		1	12 reps	60%
		1	12 reps	70%
2	Leg Press	1	20 reps	50%
		1	12 reps	60%
		1	12 reps	70%
		1	12 reps	80%
		1	26 reps	80%
3	Leg Extension	1	12 reps	20%
		1	12 reps	30%
		1	12 reps	40%
		1	12 reps	50%
4	Leg Curl	1	12 reps	30%
		1	12 reps	40%
		1	12 reps	50%
		1	12 reps	60%
5	Seated Calf Raise	2	12 reps	50%
		1	12 reps	60%
		1	12 reps	70%
6	Hanging Leg Raise	3	10 reps	—
7	Sit Up	3	10 reps	—
8	Ab Wheel	3	10 reps	—
9	Plank	3	1 min	—
10	Decline Crunch	3	10 reps	—

#	Exercise	Sets	Reps	Intensity
1	Arnold Press	1	12 reps	30%
		1	12 reps	40%
		1	12 reps	50%
		1	12 reps	60%
2	Lateral Raise (Dumbbell)	1	12 reps	50%
		1	12 reps	20%
		1	12 reps	30%
		1	12 reps	40%
3	High Row	4	12 reps	50%
4	Face Pull	4	12 reps	—
5	Band Pull Apart	4	12 reps	—
6	Overhead Press (Barbell)	6	12 reps	—
7	Push Up	3	10 reps	—
8	Front Raise	3	12 reps	—

#	Exercise	Sets	Reps	Intensity
1	Bicep Curl (Dumbbell)	1	12 reps	50%
		1	12 reps	60%
		1	12 reps	40%
		1	12 reps	80%
2	Hammer Curl	1	12 reps	40%
		1	12 reps	50%
		1	12 reps	60%
		1	12 reps	70%
3	Bicep Curl (Cable)	1	12 reps	30%
		1	12 reps	40%
		1	12 reps	50%
		1	12 reps	60%
4	Concentration Curl	1	12 reps	30%
		1	12 reps	40%
		1	12 reps	50%
		1	12 reps	60%
5	Bicep Curl (EZ Bar)	3	12 reps	40%
6	Seated Dumbbell Curl	4	12 reps	—
7	Preacher Curl (Barbell)	3	12 reps	—
8	Incline Curl (Dumbbell)	4	12 reps	—
9	Bench Press (Close Grip)	3	10 reps	—
10	Dumbbell Bench Pullover	3	12 reps	—
11	Tricep Rope Push Down (Cable)	4	12 reps	—
12	V-Handle Tricep Pushdown (Cable)	5	12 reps	—
13	Single Arm Tricep Extension (Cable)	6	8 reps	—

#	Exercise	Sets	Reps
1	Jog	1	60 min
2	Abs Crunch (Bodyweight)	4	12 reps
3	Reverse Abs Crunch (Bodyweight)	4	12 reps
4	Hanging Leg Raise	4	12 reps
5	Plank	3	2 min
6	Sit Up	3	12 reps
7	Ab Wheel	3	12 reps
8	Decline Crunch	3	12 reps

Weeks 2–4 are in the app

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

Common questions

Yes, Full body kart is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 150 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 kart 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 4 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 kart 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.

Free on iOS & Android