Do whatever I want basically full body

by John Rick

Program Description

Disk

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
30 minutes
Created
Sep 26, 2025 11:48
Last Edited
Sep 26, 2025 11:51

Muscle Engagement

Front

Back

MuscleSet

Triceps

17.3%

Chest

13.3%

Upper Back

12%

Lats

12%

Biceps

12%

Front Delts

12%

Quadriceps

6.7%

Hamstrings

6.7%

Middle Delts

6.7%

Forearms

1.3%

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Seated Wide-Grip Row (Cable)

2

-

2

Wide Grip Lat Pulldown

2

-

3

Chest Press (Machine)

2

-

4

Incline Chest Press (Machine)

2

-

5

Leg Extension

2

-

6

Lying Leg Curl

2

-

7

Bicep Curl (Cable)

2

-

8

Tricep Pushdown (Cable)

2

-

9

Shoulder Press (Machine)

2

-

Day 1

1

Seated Wide-Grip Row (Cable)

2 Sets

-

2

Wide Grip Lat Pulldown

2 Sets

-

3

Chest Press (Machine)

2 Sets

-

4

Incline Chest Press (Machine)

2 Sets

-

5

Leg Extension

2 Sets

-

6

Lying Leg Curl

2 Sets

-

7

Bicep Curl (Cable)

2 Sets

-

8

Tricep Pushdown (Cable)

2 Sets

-

9

Shoulder Press (Machine)

2 Sets

-