Full body strength building program | Workout Programs | Boostcamp App |

Full body strength building program

by Bee B.

2 athletes joined

5.0

(1 rating)

Program Description

Full body strength gain

Program Overview

Level

Novice, Beginner

Goal

Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

100 minutes

Created

May 07, 2024 05:06

Last Edited

May 27, 2024 02:57

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Day 1

1

Incline Treadmill

1 Set

15 mins

2

World's Greatest Stretch

1 Set

4 Reps

3

Run

1 Set

5 mins

4

Arm Circle

2 Sets

10 Reps

5

Lying Leg Raise

3 Sets

2 Reps

6

Glute Bridge (Bodyweight)

3 Sets

5 Reps

7

Russian Twist

3 Sets

6 Reps

8

Oblique Crunch

3 Sets

6 Reps

9

Farmer's Walk (Weighted)

1 Set

2 Reps

10

Push Up (Incline)

3 Sets

6 Reps

11A

Bench Press (Barbell)

3 Sets

12 Reps

11B

Sumo Squat

1 Set

8 Reps

11C

Wide Grip Lat Pulldown

1 Set

6 Reps

11D

Chest Press (Machine)

1 Set

5 Reps

12

Chest Fly (Dumbbell)

3 Sets

6 Reps

13

Stairmaster

1 Set

10 mins

Day 4

1

Yoga

1 Set

Day 5

1

Incline Treadmill

1 Set

2

Wall Sit

1 Set

3

Squat (Bodyweight)

1 Set

4

Single Arm Row (Dumbbell)

1 Set

5

Hip Thrust (Barbell)

1 Set

6

Face Pull

1 Set

7

Alternating Dumbbell Curl

1 Set

8

Lateral Raise (Cable)

1 Set

9

Chest Fly (Dumbbell)

1 Set

10

One Arm Lateral Raise (Dumbbell)

1 Set

11

Standing Shoulder Press (Dumbbell)

1 Set

12

Lateral Lunge (Weighted)

1 Set

13

Stairmaster

1 Set

14

Squat (Barbell)

1 Set

15

Romanian Deadlift (Barbell)

1 Set

Day 6

1

Incline Treadmill

1 Set

30 mins

2

Farmer's Walk (Weighted)

1 Set

3

Stairmaster

1 Set

4

Dead Bug Stretch

1 Set

5

Squat (Bodyweight)

1 Set

6

Bench Press (Dumbbell)

1 Set

7

Jump Rope

1 Set

8

Lunge (Dumbbell)

1 Set

9

Walking Lunge (Dumbbell)

1 Set

10

Reverse Lunge (Dumbbell)

1 Set

11

Bench Press (Barbell)

1 Set

12

Lat Pulldown

1 Set

13

Chest Press (Machine)

1 Set

Day 7

1

Yoga

1 Set

Day 2

1

Incline Treadmill

1 Set

15 mins

2

Dead Bug Stretch

2 Sets

10 Reps

3

Sit Up

1 Set

4

Reverse Plank

3 Sets

1 mins

5

Pogo Jump

3 Sets

5 Reps

6

Squat (Bodyweight)

3 Sets

8 Reps

7

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

8

Split Squat (Dumbbell)

3 Sets

6 Reps

9

Lunge (Dumbbell)

3 Sets

8 Reps

10

Reverse Lunge (Dumbbell)

3 Sets

8 Reps

11

Squat (Paused)

3 Sets

5 Reps

12

Leg Press

3 Sets

3 Reps

13

Leg Extension

3 Sets

5 Reps

14

Leg Curl

3 Sets

5 Reps

15

Hip Abductor (Machine)

3 Sets

5 Reps

16

Jumping Jack

3 Sets

10 Reps

17

Straight Leg Calf Raise

3 Sets

10 Reps

Day 3

1

Incline Treadmill

1 Set

15 mins

2

Yoga

2 Sets

3

Side Plank

1 Set

1 mins

4

Bench Press (Dumbbell)

3 Sets

12 Reps

5

Seated Row (Cable)

3 Sets

5 Reps

6

Chest Fly (Machine)

3 Sets

8 Reps

7

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

8

Bicep Curl (Machine)

3 Sets

8 Reps

9

Tricep Extension (Machine)

3 Sets

8 Reps

10

Bicep Curl (Barbell)

3 Sets

3 Reps

11

Alternating Dumbbell Curl

1 Set

12

Lateral Raise (Dumbbell)

1 Set

13

One Arm Lateral Raise (Dumbbell)

1 Set

14

Seated Overhead Press (Dumbbell)

1 Set

15

Front Raise

1 Set

16

Seated Overhead Press (Dumbbell)

1 Set

17

Incline Bench Press (Dumbbell)

1 Set

18

Push Up

1 Set

19

Jump Rope

1 Set