Program Description
**Full Body Conditioning** is a comprehensive 12-week program designed to enhance your overall athletic performance. With 24 sessions scheduled over the course of the program, you'll engage in a variety of exercises that target all major muscle groups, combining strength training with cardio to build endurance and power. Each workout lasts approximately 120 minutes and is suitable for beginners, ensuring you develop a solid foundation while progressing at your own pace. Get ready to elevate your fitness game and achieve your conditioning goals with this structured and effective training plan!
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedDec 30, 2025 08:27
- Last EditedDec 30, 2025 08:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Abs
11.3%
Front Delts
10.2%
Quadriceps
9.1%
Triceps
9.1%
Glutes
6.8%
Hamstrings
6.8%
Lats
6.8%
Chest
6.8%
Middle Delts
6.8%
Biceps
4.5%
Rear Delts
2.3%
Other
1.5%
Lower Back
1.1%
Forearms
1.1%
Abductors
1.1%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Leg Press (45 Degrees)
3
12 reps
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Pec Fly (Dumbbell)
3
-
4A
Incline Cable Chest Press
3
-
4B
Lateral Raise (Cable)
3
-
4C
Tricep Pushdown (Cable)
3
-
5A
Walking Lunge (Dumbbell)
3
-
5B
Standing Shoulder Press (Dumbbell)
3
-
6A
Hanging Knee Raise
3
-
6B
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Deadlift (Barbell)
3
-
3A
Barbell Row
3
-
3B
Shrug (Dumbbell)
3
-
4A
Kettlebell Swing
3
-
4B
Hammer Curl (Dumbbell)
3
-
5A
Lat Pulldown
3
-
5B
Seated Row (Cable)
3
-
5C
Face Pull
3
-
6A
Pallof Press
3
-
6B
Cable Crunch
3
-
Week 1
1 / 12 Weeks
Day 2
1
Light Jog1 Set
-
2
Deadlift (Barbell)3 Sets
-
3A
Barbell Row3 Sets
-
3B
Shrug (Dumbbell)3 Sets
-
4A
Kettlebell Swing3 Sets
-
4B
Hammer Curl (Dumbbell)3 Sets
-
5A
Lat Pulldown3 Sets
-
5B
Seated Row (Cable)3 Sets
-
5C
Face Pull3 Sets
-
6A
Pallof Press3 Sets
-
6B
Cable Crunch3 Sets
-
Day 1
1
Light Jog1 Set
-
2
Leg Press (45 Degrees)3 Sets
12 Reps
-
3A
Incline Bench Press (Dumbbell)3 Sets
-
3B
Pec Fly (Dumbbell)3 Sets
-
4A
Incline Cable Chest Press3 Sets
-
4B
Lateral Raise (Cable)3 Sets
-
4C
Tricep Pushdown (Cable)3 Sets
-
5A
Walking Lunge (Dumbbell)3 Sets
-
5B
Standing Shoulder Press (Dumbbell)3 Sets
-
6A
Hanging Knee Raise3 Sets
-
6B
Wood Chop3 Sets
-