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Fullbody start

by Santiago T.

Program Description

**Fullbody Start** is an 18-week program designed for novice lifters looking to build strength and sculpt their physique from the comfort of home. With 54 sessions, each workout lasts approximately 80 minutes and includes a balanced mix of compound and isolation exercises targeting all major muscle groups. You'll engage in movements like the Goblet Squat and Bench Press, utilizing dumbbells and bodyweight to maximize your results. This program focuses on muscle development and sculpting, ensuring a comprehensive approach to fitness that will keep you motivated and on track. Get ready to transform your body and elevate your lifting game!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 14, 2025 02:23
  • Last Edited
    Jul 14, 2025 02:50
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Leg Extension
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
21 Reps
-
Day 2
1
Goblet Squat
3 Sets
10 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
4
Front Raise
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-