logo
BoostcampPNG

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!
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
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
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
2
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
3
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 7-8
RPE 9-10
4
Squat (Low Bar)
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
5
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
7
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
2
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
2
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
2
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15-20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
2
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Hammer Curl
3
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Kroc Row
3
10-12 reps
RPE 8
5
Pendlay Row
3
10-12 reps
RPE 8
6
Power Clean
2
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Hammer Curl
3
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Kroc Row
3
10-12 reps
RPE 8
5
Pendlay Row
3
10-12 reps
RPE 8
6
Power Clean
2
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Hammer Curl
3
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Kroc Row
3
10-12 reps
RPE 8
5
Pendlay Row
3
10-12 reps
RPE 8
6
Power Clean
2
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
2
Hammer Curl
3
10-12 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Kroc Row
3
10-12 reps
RPE 8
5
Pendlay Row
3
10-12 reps
RPE 8
6
Power Clean
2
1
5-8 reps
3-5 reps
RPE 8
RPE 8
7
Standing Calf Raise
3
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