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Nosfy's balanced full-body

by Nosfy
4 athletes joined
5.0
(1 rating)

Program Description

A full body workout to balance strength, hypertrophy, and athleticism. The progression doesn't need to be followed to the letter, and it should be more based on preference and energy levels.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 18, 2024 03:58
  • Last Edited
    Mar 31, 2025 12:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Chest
11%
Triceps
10.1%
Glutes
9.8%
Upper Back
9.2%
Front Delts
9.1%
Hamstrings
8.7%
Biceps
6.6%
Lats
6.6%
Middle Delts
5%
Rear Delts
2.5%
Lower Back
2.4%
Calves
2.1%
Adductors
1.5%
Abs
1.5%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Bench Press (Barbell)
4
6 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
RPE 9
6
Shrug (Dumbbell)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
4
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Chin-Up (Bodyweight)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Chin-Up (Bodyweight)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
8 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
2
10 reps
20 reps
-
-
2
Chin-Up (Bodyweight)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Lying Leg Curl
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
-
-
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Overhead Press (Barbell)
3 Sets
8 Reps
@9
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
8
Dip (Bodyweight)
3 Sets
15 Reps
-
Day 3
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
-
-
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
-
3
Front Squat (Barbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
10 Reps
-
7
Lying Leg Curl
3 Sets
8 Reps
-
8
Seated Calf Raise
3 Sets
12 Reps
-
Day 2
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
-
-
2
Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Chest Fly (Machine)
3 Sets
10 Reps
-
6
Reverse Pec Deck
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-