Full body strength building program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Treadmill | 1 | 15 min |
| 2 | World's Greatest Stretch | 1 | 4 reps |
| 3 | Run | 1 | 5 min |
| 4 | Arm Circle | 2 | 10 reps |
| 5 | Lying Leg Raise | 3 | 2 reps |
| 6 | Glute Bridge (Bodyweight) | 3 | 5 reps |
| 7 | Russian Twist | 3 | 6 reps |
| 8 | Oblique Crunch | 3 | 6 reps |
| 9 | Farmer's Walk (Weighted) | 1 | 2 reps |
| 10 | Push Up (Incline) | 3 | 6 reps |
| Superset | |||
| 11A | Bench Press (Barbell) | 3 | 12 reps |
| 11B | Sumo Squat | 1 | 8 reps |
| 11C | Wide Grip Lat Pulldown | 1 | 6 reps |
| 11D | Chest Press (Machine) | 1 | 5 reps |
| 12 | Chest Fly (Dumbbell) | 3 | 6 reps |
| 13 | Stairmaster | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Treadmill | 1 | 15 min |
| 2 | Dead Bug Stretch | 2 | 10 reps |
| 3 | Sit Up | 1 | 0 reps |
| 4 | Reverse Plank | 3 | 1 min |
| 5 | Pogo Jump | 3 | 5 reps |
| 6 | Squat (Bodyweight) | 3 | 8 reps |
| 7 | Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 8 | Split Squat (Dumbbell) | 3 | 6 reps |
| 9 | Lunge (Dumbbell) | 3 | 8 reps |
| 10 | Reverse Lunge (Dumbbell) | 3 | 8 reps |
| 11 | Squat (Paused) | 3 | 5 reps |
| 12 | Leg Press | 3 | 3 reps |
| 13 | Leg Extension | 3 | 5 reps |
| 14 | Leg Curl | 3 | 5 reps |
| 15 | Hip Abductor (Machine) | 3 | 5 reps |
| 16 | Jumping Jack | 3 | 10 reps |
| 17 | Straight Leg Calf Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Treadmill | 1 | 15 min |
| 2 | Yoga | 2 | 0 min |
| 3 | Side Plank | 1 | 1 min |
| 4 | Bench Press (Dumbbell) | 3 | 12 reps |
| 5 | Seated Row (Cable) | 3 | 5 reps |
| 6 | Chest Fly (Machine) | 3 | 8 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 8 | Bicep Curl (Machine) | 3 | 8 reps |
| 9 | Tricep Extension (Machine) | 3 | 8 reps |
| 10 | Bicep Curl (Barbell) | 3 | 3 reps |
| 11 | Alternating Dumbbell Curl | 1 | 0 reps |
| 12 | Lateral Raise (Dumbbell) | 1 | 0 reps |
| 13 | One Arm Lateral Raise (Dumbbell) | 1 | 0 reps |
| 14 | Seated Overhead Press (Dumbbell) | 1 | 0 reps |
| 15 | Front Raise | 1 | 0 reps |
| 16 | Seated Overhead Press (Dumbbell) | 1 | 0 reps |
| 17 | Incline Bench Press (Dumbbell) | 1 | 0 reps |
| 18 | Push Up | 1 | 0 reps |
| 19 | Jump Rope | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Yoga | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Treadmill | 1 | 0 min |
| 2 | Wall Sit | 1 | 0 reps |
| 3 | Squat (Bodyweight) | 1 | 0 reps |
| 4 | Single Arm Row (Dumbbell) | 1 | 0 reps |
| 5 | Hip Thrust (Barbell) | 1 | 0 reps |
| 6 | Face Pull | 1 | 0 reps |
| 7 | Alternating Dumbbell Curl | 1 | 0 reps |
| 8 | Lateral Raise (Cable) | 1 | 0 reps |
| 9 | Chest Fly (Dumbbell) | 1 | 0 reps |
| 10 | One Arm Lateral Raise (Dumbbell) | 1 | 0 reps |
| 11 | Standing Shoulder Press (Dumbbell) | 1 | 0 reps |
| 12 | Lateral Lunge (Weighted) | 1 | 0 reps |
| 13 | Stairmaster | 1 | 0 min |
| 14 | Squat (Barbell) | 1 | 0 reps |
| 15 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Treadmill | 1 | 30 min |
| 2 | Farmer's Walk (Weighted) | 1 | 0 reps |
| 3 | Stairmaster | 1 | 0 min |
| 4 | Dead Bug Stretch | 1 | 0 reps |
| 5 | Squat (Bodyweight) | 1 | 0 reps |
| 6 | Bench Press (Dumbbell) | 1 | 0 reps |
| 7 | Jump Rope | 1 | 0 min |
| 8 | Lunge (Dumbbell) | 1 | 0 reps |
| 9 | Walking Lunge (Dumbbell) | 1 | 0 reps |
| 10 | Reverse Lunge (Dumbbell) | 1 | 0 reps |
| 11 | Bench Press (Barbell) | 1 | 0 reps |
| 12 | Lat Pulldown | 1 | 0 reps |
| 13 | Chest Press (Machine) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Yoga | 1 | 0 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full body strength building program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 100 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 strength building program is structured around 7 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 12 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 strength building program 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.
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