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Stimulate - Fullbody

by Lucas Moscatt

Program Description

Get strong, build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 12:14
  • Last Edited
    Oct 27, 2025 12:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Quadriceps
12.7%
Front Delts
10%
Hamstrings
9.9%
Chest
9.4%
Upper Back
7.2%
Glutes
6.8%
Middle Delts
6.1%
Biceps
5.9%
Lats
5.5%
Calves
3.9%
Rear Delts
2.8%
Lower Back
2%
Abductors
1.1%
Abs
1.1%
Adductors
0.9%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Leg Press
2
2
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Seated Anterior Delt Press (AD)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
T-Bar Row
3
12 reps
-
4
Leg Press
2
2
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
12 reps
-
9
Tricep Extension (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Leg Press
2
2
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Seated Anterior Delt Press (AD)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
T-Bar Row
3
12 reps
-
4
Leg Press
2
2
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
12 reps
-
9
Tricep Extension (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Squat (Smith Machine)
3
12 reps
-
5
Chest Fly (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Standing Calf Raise
2
12 reps
-
9
French Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Wide Grip Pull-Up
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Squat (Smith Machine)
3
12 reps
-
5
Chest Fly (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Standing Calf Raise
2
12 reps
-
9
French Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Wide Grip Pull-Up
3
8 reps
-
4
Squat (Smith Machine)
3
12 reps
-
5
Chest Fly (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Standing Calf Raise
2
12 reps
-
9
French Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
-
2
Wide Grip Pull-Up
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Squat (Smith Machine)
3
12 reps
-
5
Chest Fly (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Standing Calf Raise
2
12 reps
-
9
French Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Seated Anterior Delt Press (AD)
3
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Seated Anterior Delt Press (AD)
3
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Seated Anterior Delt Press (AD)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
9
French Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-