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Yena full body

by Yena Yong

Program Description

Full body bodybuilding

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2025 04:32
  • Last Edited
    Jun 18, 2025 12:42

Summary

Transform your physique with the Yena Full Body program, an 8-week journey designed for strength and muscle development. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups. From powerful barbell lifts to focused machine work, this program emphasizes progressive overload to help you achieve your fitness goals. Get ready to build strength, enhance endurance, and sculpt your body with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
6-8 reps
RPE 7
RPE 8.5
2
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Leg Curl
2
10 reps
RPE 8.5
7
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
4
Lateral Raise (Cable)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
5
Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
7
Bicep Curl (Machine)
1
1
1
12-16 reps
12-16 reps
12-16 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
10-12 reps
RPE 8
3
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Cable)
2
12-16 reps
RPE 8.5
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
1
1
12-16 reps
12-16 reps
RPE 8.5
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10-15 Reps
6-8 Reps
@7
@8.5
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@9.5
3
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7.5
@8.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
6
Leg Curl
2 Sets
10 Reps
@8.5
7
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@8.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@8
@8.5
@9.5
5
Reverse Pec Deck
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9.5
6
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
7
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@8
@8.5
@9.5
Day 3
1
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
2
Seated Hamstring Curl
2 Sets
10-12 Reps
@8
3
Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
4
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@8.5
5
Bicep Curl (Cable)
2 Sets
12-16 Reps
@8.5
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8.5
7
Lateral Raise (Cable)
1 Set
1 Set
12-16 Reps
12-16 Reps
@8.5
@9.5