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Perfect body version 1.1

by Jøtªni

Program Description

Strength,size, my first step in making the ultimate body

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 03, 2024 02:56
  • Last Edited
    Jun 18, 2025 08:42

Summary

Transform your physique with the Perfect Body Version 1.1 program, a comprehensive 4-week plan designed for dedicated lifters. Train four days a week, focusing on targeted muscle groups including shoulders, biceps, forearms, and chest, with a mix of free weights and bodyweight exercises. Each session is crafted to maximize strength and definition, ensuring you push your limits and achieve visible results. Get ready to sculpt your ideal body and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Triceps
10.1%
Lats
9.8%
Front Delts
9.1%
Quadriceps
8.8%
Biceps
8.4%
Glutes
7.3%
Chest
7%
Middle Delts
6.8%
Forearms
4.5%
Hamstrings
4.3%
Rear Delts
3.6%
Abs
2.9%
Calves
2.3%
Lower Back
1.6%
Other
1.4%
Adductors
0.1%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Face Pull
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Spider Curl
3
10 reps
-
7
Battle Ropes
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
High Pull
3
10 reps
-
3
Incline dumbell skiers
3
10 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Battle Ropes
2
1 mins
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
High Pull
3
10 reps
-
3
Incline dumbell skiers
3
10 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Battle Ropes
2
1 mins
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
High Pull
3
10 reps
-
3
Incline dumbell skiers
3
10 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Battle Ropes
2
1 mins
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20-30 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dead Hang
1
1 mins
-
5
Wrist Curls
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Suitcase Carry
2
1 mins
-
6
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Suitcase Carry
2
1 mins
-
6
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Suitcase Carry
2
1 mins
-
6
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Dip (Assisted)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Incline dumbell skiers
2
-
5
Kettlebell Halo
2
-
6
Spider Curl
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Incline dumbell skiers
2
-
5
Kettlebell Halo
2
-
6
Spider Curl
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Incline dumbell skiers
2
-
5
Kettlebell Halo
2
-
6
Spider Curl
1
-
7
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
15 reps
-
4
Clean Deadlift
3
8 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Straight Leg Calf Raise
3
15 reps
-
7
Pogo Hop
2
20 reps
-
8
Hip Thrust (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Straight Bar Lat Extension
4
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dip (Assisted)
3
15 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Straight Bar Lat Extension
4
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dip (Assisted)
3
15 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Straight Bar Lat Extension
4
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dip (Assisted)
3
15 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
12 reps
-
4
Clean Deadlift
3
8 reps
-
5
Pogo Hop
2
15 reps
-
6
Glute Bridge (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Straight Leg Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
12 reps
-
4
Clean Deadlift
3
8 reps
-
5
Pogo Hop
2
15 reps
-
6
Lying Leg Curl
3
10 reps
-
7
Straight Leg Calf Raise
3
12 reps
-
8
Hip Thrust (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
12 reps
-
4
Clean Deadlift
3
8 reps
-
5
Pogo Hop
2
15 reps
-
6
Glute Bridge (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Straight Leg Calf Raise
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Face Pull
3 Sets
10 Reps
-
4
Reverse Pec Deck
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Spider Curl
3 Sets
10 Reps
-
7
Battle Ropes
2 Sets
1 mins
-
Day 2
1
Push Up
2 Sets
20-30 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dead Hang
1 Set
1 mins
-
5
Wrist Curls
3 Sets
10 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
-
7
Suitcase Carry
2 Sets
1 mins
-
Day 3
1
Pull-Up (Assisted)
3 Sets
15 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
7
Dip (Assisted)
2 Sets
20 Reps
-
Day 4
1
Hack Squat
3 Sets
12 Reps
-
2
Box Jump
2 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Clean Deadlift
3 Sets
8 Reps
-
5
Lunge (Dumbbell)
3 Sets
15 Reps
-
6
Straight Leg Calf Raise
3 Sets
15 Reps
-
7
Pogo Hop
2 Sets
20 Reps
-
8
Hip Thrust (Machine)
3 Sets
12 Reps
-