logo
BoostcampPNG

Full Body Program

by aten55
5.0
(1 rating)

Program Description

I want to hit each muscle group every session for all four of my weekly workouts.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jul 06, 2025 04:47
  • Last Edited
    Jul 10, 2025 01:16

Summary

Unlock your full potential with this dynamic Full Body Program designed for a week of intense training. Comprising four sessions, each workout targets major muscle groups, ensuring balanced development and strength gains. Expect to engage in a variety of exercises, including incline curls, squats, and lat pulldowns, all tailored to maximize your results in a garage gym setting. Get ready to challenge yourself and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Biceps
8.8%
Front Delts
8.5%
Chest
8.5%
Quadriceps
7.4%
Glutes
7.4%
Abs
7.4%
Upper Back
7.4%
Middle Delts
7.4%
Lats
6.6%
Hamstrings
5.5%
Forearms
4%
Calves
3.7%
Rear Delts
2.6%
Lower Back
1.8%
Adductors
1.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
-
2
Bicep Curl (Barbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Wrist Curls
3
20 reps
-
8
Bicycle Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Pullover (Dumbbell)
3
12 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
12 reps
-
2
Skull Crusher (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Face Pull
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Sissy Squat (Weighted)
3
12 reps
-
8
Sit Up
3
30 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Squat (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
8
Cable Crunch
3 Sets
12 Reps
-
Day 2
1
Stiff Leg Deadlift
3 Sets
12 Reps
-
2
Bicep Curl (Barbell)
3 Sets
12 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
12 Reps
-
7
Wrist Curls
3 Sets
20 Reps
-
8
Bicycle Crunch
3 Sets
30 Reps
-
Day 3
1
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Pullover (Dumbbell)
3 Sets
12 Reps
-
8
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
2
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Barbell Row
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Sissy Squat (Weighted)
3 Sets
12 Reps
-
8
Sit Up
3 Sets
30 Reps
-