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Salem’s Full-body Routine

by Salem J

Program Description

**Salem’s Full-body Routine** is an 8-week program designed to transform your physique through a balanced mix of strength training and muscle sculpting. With 24 sessions spread across the weeks, this intermediate-level workout utilizes a full gym to target every major muscle group, ensuring comprehensive development. Each session lasts approximately 60 minutes, featuring effective supersets that maximize intensity and efficiency. Whether your goal is to build muscle, enhance strength, or improve overall fitness, this routine will keep you motivated and on track to achieve your desired results.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2025 09:43
  • Last Edited
    Aug 07, 2025 10:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7.5-9.5
1B
Lat Pulldown
3
6 reps
RPE 7.5-9.5
2A
Chest Supported Row (Machine)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Cable)
3
10 reps
RPE 7.5-8
3A
Hack Squat
3
6 reps
RPE 9
3B
Hamstring Curl
3
6 reps
RPE 7.5-9.5
4A
Bicep Curl (Cable)
3
6 reps
RPE 7.5-9.5
4B
Tricep Pushdown (Cable)
3
6 reps
RPE 7.5-9.5
5A
Abs Crunch (Weighted)
3
15 reps
RPE 10
5B
Seated Calf Raise
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
6 reps
RPE 8.5-9.5
1B
Seated Row (Cable)
3
6 reps
RPE 8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7.5-9.5
2B
Lateral Raise (Machine)
1
10 reps
RPE 8
3A
Romanian Deadlift (Trap Bar)
1
6 reps
RPE 9.5
3B
Normal Leg Press
1
6 reps
RPE 9.5
4A
Bicep Curl (Machine)
1
6 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9.5
5A
Leg Raise (Captain's Chair)
1
15 reps
RPE 9.5
5B
Standing Calf Raise
1
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
10 reps
RPE 7.5
1B
Lat Pulldown (Close Grip)
1
10 reps
RPE 7.5
2A
Rear Delt Fly (Machine)
1
10 reps
RPE 7.5
2B
Shrug (Barbell)
1
10 reps
RPE 7.5
3A
Leg Extension
1
10 reps
RPE 10
3B
Seated Hamstring Curl
1
10 reps
RPE 7.5
4A
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4B
Single Arm Tricep Extension (Cable)
1
10 reps
RPE 7.5
5A
Hip Adductor (Machine)
1
10 reps
RPE 9.5
5B
Hip Abductor (Machine)
1
10 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@7.5-9.5
1B
Lat Pulldown
3 Sets
6 Reps
@7.5-9.5
2A
Chest Supported Row (Machine)
3 Sets
6 Reps
@7.5-9.5
2B
Lateral Raise (Cable)
3 Sets
10 Reps
@7.5-8
3A
Hack Squat
3 Sets
6 Reps
@9
3B
Hamstring Curl
3 Sets
6 Reps
@7.5-9.5
4A
Bicep Curl (Cable)
3 Sets
6 Reps
@7.5-9.5
4B
Tricep Pushdown (Cable)
3 Sets
6 Reps
@7.5-9.5
5A
Abs Crunch (Weighted)
3 Sets
15 Reps
@10
5B
Seated Calf Raise
3 Sets
10 Reps
@9.5
Day 2
1A
Bench Press (Paused)
3 Sets
6 Reps
@8.5-9.5
1B
Seated Row (Cable)
3 Sets
6 Reps
@8.5-9.5
2A
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@7.5-9.5
2B
Lateral Raise (Machine)
1 Set
10 Reps
@8
3A
Romanian Deadlift (Trap Bar)
1 Set
6 Reps
@9.5
3B
Normal Leg Press
1 Set
6 Reps
@9.5
4A
Bicep Curl (Machine)
1 Set
6 Reps
@9.5
4B
Overhead Tricep Extension (Cable)
1 Set
6 Reps
@9.5
5A
Leg Raise (Captain's Chair)
1 Set
15 Reps
@9.5
5B
Standing Calf Raise
1 Set
15 Reps
@9.5
Day 3
1A
Pec Deck (Machine)
1 Set
10 Reps
@7.5
1B
Lat Pulldown (Close Grip)
1 Set
10 Reps
@7.5
2A
Rear Delt Fly (Machine)
1 Set
10 Reps
@7.5
2B
Shrug (Barbell)
1 Set
10 Reps
@7.5
3A
Leg Extension
1 Set
10 Reps
@10
3B
Seated Hamstring Curl
1 Set
10 Reps
@7.5
4A
Hammer Curl (Cable)
1 Set
10 Reps
@7.5
4B
Single Arm Tricep Extension (Cable)
1 Set
10 Reps
@7.5
5A
Hip Adductor (Machine)
1 Set
10 Reps
@9.5
5B
Hip Abductor (Machine)
1 Set
10 Reps
@9.5