Ertenan’s body building program
Strength training, 5 day, full body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 5–10 min |
| 2 | Lat Pulldown | 4 | 8–10 reps |
| 3 | Barbell Row | 4 | 8–10 reps |
| 4 | Lying Reverse Fly | 3 | 12–15 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 8–10 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 10–12 reps |
| 7 | Shrug (Dumbbell) | 3 | 12–15 reps |
| 8 | Pull-Up (Weighted) | 3 | 8 reps |
| 9 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 5–10 min |
| 2 | Deadlift (Barbell) | 4 | 6–8 reps |
| 3 | Hip Adductor (Machine) | 3 | 15 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 5 | Standing Calf Raise | 3 | 15–20 reps |
| 6 | Hip Thrust (Barbell) | 3 | 8–10 reps |
| 7 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 5–10 min | @6 |
| 2 | Bench Press (Barbell) | 4 | 6–8 reps | — |
| 3 | Pec Deck (Machine) | 3 | 10–12 reps | — |
| 4 | Incline Bench Press (Barbell) | 3 | 8–10 reps | — |
| 5 | Skull Crusher (Barbell) | 3 | 10–12 reps | — |
| 6 | Tricep Pushdown (Cable) | 3 | 12–15 reps | — |
| 7 | Seated Cable Crunch | 3 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 5–10 min |
| 2 | Squat (Barbell) | 4 | 6–8 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| 4 | Leg Extension | 3 | 12–15 reps |
| 5 | Standing Calf Raise | 3 | 15–20 reps |
| 6 | Plank with Shoulder Taps | 3 | 30–60 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 5–10 min |
| 2 | Skull Crusher (Barbell) | 3 | 10–12 reps |
| 3 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 5 | Overhead Press (Barbell) | 4 | 8–10 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| 7 | Concentration Curl | 3 | 12–15 reps |
| 8 | Seated Cable Crunch | 3 | 15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ertenan’s body building program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 70 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.
Ertenan’s body building program is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ertenan’s body building program 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.
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