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Whole Body Focus Specialization

by Ander G.

Program Description

..

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 08, 2026 03:54
  • Last Edited
    Jan 08, 2026 04:13
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Glutes
9.8%
Calves
9.8%
Upper Back
9.8%
Lats
9.8%
Chest
9.8%
Triceps
9.8%
Front Delts
7.4%
Quadriceps
4.9%
Middle Delts
4.9%
Abs
4.1%
Lower Back
3.3%
Rear Delts
2.5%
Biceps
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
6
6-12 reps
-
2
Hamstring Curl
4
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
6
6-12 reps
-
2
Hamstring Curl
4
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
6
6-12 reps
-
2
Hamstring Curl
4
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
6
6-12 reps
-
2
Hamstring Curl
4
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
6
6-12 reps
-
2
Hamstring Curl
4
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
6-12 reps
-
2
Super ROM Lateral Side Raise
6
6-12 reps
-
3
Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
6-12 reps
-
2
Super ROM Lateral Side Raise
6
6-12 reps
-
3
Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
6-12 reps
-
2
Super ROM Lateral Side Raise
6
6-12 reps
-
3
Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
6-12 reps
-
2
Super ROM Lateral Side Raise
6
6-12 reps
-
3
Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
6-12 reps
-
2
Super ROM Lateral Side Raise
6
6-12 reps
-
3
Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Lengthen Smith Machine Squats
6
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Lengthen Smith Machine Squats
6
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Lengthen Smith Machine Squats
6
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Lengthen Smith Machine Squats
6
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Lengthen Smith Machine Squats
6
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
6
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
6-12 reps
-
2
Overhead Extension (Dumbbell)
4
6-12 reps
-
3
Lat Pulldown (Close Grip)
6
6-12 reps
-
4
Chest Fly (Dumbbell)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
6-12 reps
-
2
Overhead Extension (Dumbbell)
4
6-12 reps
-
3
Lat Pulldown (Close Grip)
6
6-12 reps
-
4
Chest Fly (Dumbbell)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
6-12 reps
-
2
Overhead Extension (Dumbbell)
4
6-12 reps
-
3
Lat Pulldown (Close Grip)
6
6-12 reps
-
4
Chest Fly (Dumbbell)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
6-12 reps
-
2
Overhead Extension (Dumbbell)
4
6-12 reps
-
3
Lat Pulldown (Close Grip)
6
6-12 reps
-
4
Chest Fly (Dumbbell)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
6-12 reps
-
2
Overhead Extension (Dumbbell)
4
6-12 reps
-
3
Lat Pulldown (Close Grip)
6
6-12 reps
-
4
Chest Fly (Dumbbell)
4
6-12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
2
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
3
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
2
Super ROM Lateral Side Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
4
JM Press
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
2
Lengthen Smith Machine Squats
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
3
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
2
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-