All LevelsFree

Lifetime Full-Body Protocol

Transform your body and redefine your limits with 18 weeks of full-body workouts designed for real results, every single day.

Bhavin S.· Apr 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Beginner, Novice, Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

60 min

Transform your fitness journey with the Lifetime Full-Body Protocol, an intensive 18-week program designed to sculpt and strengthen your entire body. Committing to 7 days a week, you'll engage in a balanced mix of strength training, conditioning, and recovery, ensuring every muscle group is targeted for optimal growth and endurance. Perfect for those ready to elevate their training, this program will push your limits and help you achieve lasting results. Get ready to embrace the challenge and redefine your fitness potential!

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Hamstrings

10.9%

Triceps

10.9%

Upper Back

10.9%

Quadriceps

9.7%

Biceps

7.6%

Front Delts

7.6%

Glutes

6.5%

Lats

6.5%

Middle Delts

6.5%

Abs

5.5%

Forearms

4.3%

Chest

3.3%

Calves

2.2%

Cardio

2.2%

Rear Delts

2.1%

Adductors

1.7%

Lower Back

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	5–8 reps	@8
		1	5–8 reps	@8
		1	5–8 reps	@8
2	Goblet Squat	1	5–8 reps	@8
		1	5–8 reps	@8
		1	5–8 reps	@8
3	Bent Over Row (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@8
		1	6–10 reps	@8
4	Leg Curl	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8
5	Bicep Curl (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
6	Overhead Tricep Extension (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
7	Standing Calf Raise	1	15–20 reps	@8
		1	15–20 reps	@8
8	Single Arm Farmer Carry	1	0.5 min	@8
		1	0.5 min	@8

#	Exercise	Sets	Reps
1	Cardio (Zone 2)	1	30 min

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Dumbbell)	1	3–6 reps	@8
		1	3–6 reps	@8
		1	3–6 reps	@8
2	Seated Shoulder Press (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@8
		1	6–10 reps	@8
3	Wide Grip Lat Pulldown	1	6–10 reps	@8
		1	6–10 reps	@8
		1	6–10 reps	@8
4	Leg Extension	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8
5	Hammer Curl (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
6	Skull Crusher (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
7	Lateral Raise (Cable)	1	12–15 reps	@8
		1	12–15 reps	@8
8	Face Pull	1	12–15 reps	@8
		1	12–15 reps	@8

#	Exercise	Sets	Reps
1	Cardio (Zone 2)	1	30 min

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	5–8 reps	@8
		1	5–8 reps	@8
		1	5–8 reps	@8
2	Goblet Squat	1	5–8 reps	@8
		1	5–8 reps	@8
		1	5–8 reps	@8
3	Bent Over Row (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@8
		1	6–10 reps	@8
4	Leg Curl	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8
5	Bicep Curl (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
6	Overhead Tricep Extension (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
7	Standing Calf Raise	1	15–20 reps	@8
		1	15–20 reps	@8
8	Single Arm Farmer Carry	1	0.5 min	@8
		1	0.5 min	@8

#	Exercise	Sets	Reps
1	Cardio (Zone 2)	1	30 min

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Dumbbell)	1	3–6 reps	@8
		1	3–6 reps	@8
		1	3–6 reps	@8
2	Seated Shoulder Press (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@8
		1	6–10 reps	@8
3	Wide Grip Lat Pulldown	1	6–10 reps	@8
		1	6–10 reps	@8
		1	6–10 reps	@8
4	Leg Extension	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8
5	Hammer Curl (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
6	Skull Crusher (Dumbbell)	1	10–15 reps	@8
		1	10–15 reps	@8
7	Lateral Raise (Cable)	1	12–15 reps	@8
		1	12–15 reps	@8
8	Face Pull	1	12–15 reps	@8
		1	12–15 reps	@8

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Lifetime Full-Body Protocol is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Lifetime Full-Body Protocol is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Lifetime Full-Body Protocol is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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