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BoostcampPNG

Full body training

by Step T.

Program Description

get swole

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 09, 2025 06:57
  • Last Edited
    Jul 09, 2025 07:05
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
6
Lunge (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Back Extension (Weighted)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2
Barbell Row
3 Sets
12 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
5
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
6
Lunge (Dumbbell)
2 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
12 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Chest Fly (Machine)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Hip Abductor (Machine)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@8
2
Leg Extension
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
6
Back Extension (Weighted)
3 Sets
15 Reps
@8