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BoostcampPNG

Cable full body work out

by George G.

Program Description

10 week program designed to build your upper body muscle utilizing a cable functional trainer, dumbbells and an adjustable bench.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 02:03
  • Last Edited
    Jul 13, 2025 02:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Cable Crossover
1
2
15 reps
10 reps
-
-
4
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
5
Skull Crusher (Barbell)
1
2
15 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
1
2
15 reps
12 reps
-
-
3
Face Pull
1
1
1
20 reps
18 reps
15 reps
-
-
-
4
Front Raise
1
2
15 reps
10 reps
-
-
5
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
-
-
6
Cable Crunch
1
2
20 reps
15 reps
-
-
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Cable Crossover
1 Set
2 Sets
15 Reps
10 Reps
-
-
4
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
-
-
5
Skull Crusher (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
15 Reps
10 Reps
-
-
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
-
-
5
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
10 Reps
-
-
6
Hammer Curl
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Face Pull
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
-
-
-
4
Front Raise
1 Set
2 Sets
15 Reps
10 Reps
-
-
5
Rear Delt Fly (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Cable Crunch
1 Set
2 Sets
20 Reps
15 Reps
-
-