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Paragone Full Body

by Joseph Paragone
2 athletes joined

Program Description

Muscle Hypertrophy

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2024 12:16
  • Last Edited
    Jun 18, 2025 09:49

Summary

Transform your fitness journey with the Paragone Full Body program, a comprehensive 4-week plan designed for those ready to build strength and endurance. Comprising three sessions per week, this program features a blend of barbell and bodyweight exercises, including the Seated Overhead Press, Bench Press, and Pull-Ups, targeting all major muscle groups. Perfect for a garage gym setup, you'll engage in high-intensity workouts that challenge your limits and promote muscle growth. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
10.6%
Biceps
9.9%
Lats
9.4%
Quadriceps
8.8%
Glutes
7.8%
Middle Delts
7.3%
Front Delts
7.3%
Hamstrings
6.4%
Chest
4.1%
Lower Back
3.9%
Abs
3.4%
Olympic
2.4%
Calves
2.4%
Forearms
2%
Adductors
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Seated Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
1
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
1
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
1
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
1
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
1
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
1
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
1
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
1
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
1
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
1
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
1
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
1
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 8
2
Hammer Curl
1
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
1
10-12 reps
RPE 8
4
Kroc Row
1
10-12 reps
RPE 8
5
Pendlay Row
1
10-12 reps
RPE 8
6
Power Clean
1
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
1
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 8
2
Hammer Curl
1
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
1
10-12 reps
RPE 8
4
Kroc Row
1
10-12 reps
RPE 8
5
Pendlay Row
1
10-12 reps
RPE 8
6
Power Clean
1
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
1
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 8
2
Hammer Curl
1
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
1
10-12 reps
RPE 8
4
Kroc Row
1
10-12 reps
RPE 8
5
Pendlay Row
1
10-12 reps
RPE 8
6
Power Clean
1
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
1
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 8
2
Hammer Curl
1
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
1
10-12 reps
RPE 8
4
Kroc Row
1
10-12 reps
RPE 8
5
Pendlay Row
1
10-12 reps
RPE 8
6
Power Clean
1
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
1
20-30 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
2
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
3
Pull-Up (Bodyweight)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@7-8
@9-10
4
Squat (Low Bar)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
6
Skull Crusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
7
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
Day 2
1
Single Leg Deadlift
3 Sets
15-20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8
3
Bent Over Row (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@8
4
Incline Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@8
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Hammer Curl
3 Sets
10-12 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@8
4
Kroc Row
3 Sets
10-12 Reps
@8
5
Pendlay Row
3 Sets
10-12 Reps
@8
6
Power Clean
2 Sets
1 Set
5-8 Reps
3-5 Reps
@8
@8
7
Standing Calf Raise
3 Sets
20-30 Reps
@8