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by Vic
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Program Description

Full body

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 03, 2026 12:33
  • Last Edited
    Mar 03, 2026 12:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Glutes
12.4%
Hamstrings
12.4%
Triceps
9.8%
Front Delts
9.8%
Upper Back
8.6%
Chest
8.4%
Lats
7.6%
Abs
6.4%
Biceps
3.5%
Lower Back
2.5%
Middle Delts
2.5%
Rear Delts
1.6%
Adductors
1.5%
Abductors
0.5%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 7
5
Dip (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Wide Grip Pull-Up (Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Wide Grip Pull-Up (Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Wide Grip Pull-Up (Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Wide Grip Pull-Up (Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Wide Grip Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Pistol Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7