Marcello's Full Body Guide
Building a better body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 2 | 8 reps | @8 | ||
| 2 | Squat (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 3 | Hack Squat | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 4 | Leg Extension | 4 | 12 reps | @8 |
| 5 | Romanian Deadlift (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Calf Raise (Machine) | 4 | 15 reps | @8 |
| 7 | Hanging Leg Raise | 3 | 10 reps | @8 |
| 8 | Decline Crunch (Weighted) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 2 | Seated Chest Fly | 1 | 15 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3 | Chest Fly (Cable) | 2 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Arnold Press | 2 | 10 reps | @8 |
| 2 | 8 reps | @8 | ||
| 5 | Lateral Raise (Dumbbell) | 2 | 12 reps | @8 |
| 2 | 10 reps | @8 | ||
| 6 | Around The World | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 7 | Tricep Rope Push Down (Cable) | 2 | 12 reps | @8 |
| 2 | 10 reps | @8 | ||
| 8 | lying Tricep Extension | 2 | 12 reps | @8 |
| 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 1 rep | @8 |
| 2 | Pull-Up (Weighted) | 1 | 10 reps | @8 |
| 2 | 8 reps | @8 | ||
| 3 | T-Bar Row | 2 | 10 reps | @8 |
| 2 | 8 reps | @8 | ||
| 4 | Single Arm Row (Cable) | 1 | 12 reps | @8 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Bent Over Fly (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 2 | 8 reps | @8 | ||
| 6 | Bayesian Curl | 1 | 12 reps | @8 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 7 | Concentration Curl | 1 | 12 reps | @8 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 8 | 21s (EZ Bar) | 2 | 21 reps | @8 |
| 9 | Calf Raise (Machine) | 4 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single-Leg Leg Curl | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Pendulum Squat | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 3 | Single Leg Press | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Single Leg Leg Extensions | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 2 | 8 reps | @8 | ||
| 5 | Hip Abductor (Machine) | 3 | 12 reps | @8 |
| 6 | Calf Raise (Leg Press) | 4 | 15 reps | @8 |
| 7 | Russian Twist (Dumbbell) | 3 | 10 reps | @8 |
| 8 | Plank | 3 | 1 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 1 rep | @8 |
| 2 | Chest Fly (Machine) | 3 | 10 reps | @8 |
| 3 | Lateral Raise (Cable) | 3 | 8 reps | @8 |
| 4 | Seal Row | 3 | 6 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8 reps | @8 |
| 6 | Bayesian Curl | 3 | 8 reps | @8 |
| 7 | Calf Raise (Leg Press) | 4 | 15 reps | @8 |
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, Marcello's Full Body Guide 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 full 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 60 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.
Marcello's Full Body Guide 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.
Marcello's Full Body Guide 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.
Get started
