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Full B

by Fortune

Program Description

**Full B** is a comprehensive 10-week program designed to sculpt your upper body and enhance strength through targeted workouts. Comprising 10 sessions each week, this program focuses on essential exercises such as the Alternating Dumbbell Curl, Incline Chest Press, and Wide Grip Lat Pulldown, ensuring a balanced approach to arm, chest, and back training. Each workout is structured to maximize muscle engagement and improve overall performance, making it perfect for lifters looking to elevate their training regimen. Get ready to transform your physique and boost your confidence!

Program Overview

  • Level
    Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 21, 2025 06:00
  • Last Edited
    Dec 17, 2025 05:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Upper Back
15.7%
Front Delts
13.5%
Biceps
13.5%
Chest
11.2%
Middle Delts
11.2%
Lats
10.1%
Forearms
6.7%
Rear Delts
1.1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Extension (Machine)
1
-
4
Incline Chest Press (Machine)
1
-
5
Pec Deck (Machine)
1
-
6
Wide Grip Lat Pulldown
1
-
7
High Row
1
-
8
Shoulder Press (Machine)
1
-
9
Lateral Raise (Cable)
1
-
10
Shrug (Dumbbell)
1
-
11
Wrist Curls
1
-
12
Tricep Pushdown (Cable)
1
-
Week 1
1 / 10 Weeks
Day 1
1
Alternating Dumbbell Curl
1 Set
-
2
Hammer Curl (Dumbbell)
1 Set
-
3
Tricep Extension (Machine)
1 Set
-
4
Incline Chest Press (Machine)
1 Set
-
5
Pec Deck (Machine)
1 Set
-
6
Wide Grip Lat Pulldown
1 Set
-
7
High Row
1 Set
-
8
Shoulder Press (Machine)
1 Set
-
9
Lateral Raise (Cable)
1 Set
-
10
Shrug (Dumbbell)
1 Set
-
11
Wrist Curls
1 Set
-
12
Tricep Pushdown (Cable)
1 Set
-