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BoostcampPNG

Full body bodybuilding

by Jessie C.
3 athletes joined

Program Description

Build muscle effectively with out being in the gym 5-6 days in a week no

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2024 01:55
  • Last Edited
    Sep 03, 2024 12:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
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4.8 Stars with 10, 000+ Ratings
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)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
4-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Barbell Row
2
6-8 reps
RPE 8
4
Shrug (Barbell)
2
6-8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Skull Crusher
2
8-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Upright Row (Cable)
2
8-12 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Upright Row (Cable)
2
8-12 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Upright Row (Cable)
2
8-12 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Upright Row (Cable)
2
8-12 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Upright Row (Cable)
2
8-12 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Upright Row (Cable)
2
8-12 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8
2
Push Press (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
5
Upright Row (Cable)
2
8-12 reps
RPE 8
6
Hammer Curl
2
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
Seated Calf Raise
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
8
Standing Calf Raise
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Dip (Bodyweight)
2
8-10 reps
RPE 8
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@8
2
Push Press (Barbell)
2 Sets
6-8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
8-10 Reps
@8
6
Hammer Curl
2 Sets
8-10 Reps
@8
7
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
8
Seated Calf Raise
2 Sets
8-10 Reps
@8
Day 3
1
Hack Squat
2 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8
4
Lat Pulldown
2 Sets
8-12 Reps
@8
5
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
@8
6
Dip (Bodyweight)
2 Sets
8-10 Reps
@8
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
@8
8
Standing Calf Raise
2 Sets
8-10 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
4-6 Reps
@8
2
Bench Press (Barbell)
2 Sets
4-6 Reps
@8
3
Barbell Row
2 Sets
4-8 Reps
@8
4
Shrug (Barbell)
2 Sets
6-8 Reps
@8
5
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8
6
Skull Crusher
2 Sets
8-10 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
8
Standing Calf Raise
2 Sets
8-10 Reps
@8