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Full body strength - upper/lower

by Mari Itkonen

Program Description

**Full Body Strength** is a comprehensive 12-week program designed to sculpt and build muscle through a balanced approach to strength training. With 24 sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, ensuring a well-rounded fitness experience. Each workout lasts approximately 110 minutes, making it ideal for those ready to commit to an intermediate-level challenge. Equip yourself with access to a full gym, and get ready to transform your strength and physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Aug 31, 2025 11:47
  • Last Edited
    Sep 02, 2025 06:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.3%
Glutes
16.7%
Hamstrings
13.7%
Upper Back
10.3%
Lats
6.9%
Lower Back
5.9%
Triceps
5.1%
Abs
4.8%
Biceps
4.1%
Chest
2.8%
Olympic
2.1%
Abductors
2%
Forearms
1.9%
Front Delts
1.8%
Rear Delts
1.3%
Adductors
0.8%
Middle Delts
0.8%
Cardio
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
-
2
Single Leg Press
4
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
15 reps
RPE 8
5
Box Squat (Barbell)
3
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
8
Goblet Squat
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Hip Abductor (Machine)
3
15 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hip Thrust (Machine)
4
12 reps
RPE 9
7
Lunge (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
-
2
Single Leg Press
4
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
15 reps
RPE 8
5
Box Squat (Barbell)
3
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
8
Goblet Squat
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Hip Abductor (Machine)
3
15 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hip Thrust (Machine)
4
12 reps
RPE 9
7
Lunge (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
-
2
Single Leg Press
4
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
15 reps
RPE 8
5
Box Squat (Barbell)
3
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
8
Goblet Squat
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Hip Abductor (Machine)
3
15 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hip Thrust (Machine)
4
12 reps
RPE 9
7
Lunge (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
-
2
Single Leg Press
4
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
15 reps
RPE 8
5
Box Squat (Barbell)
3
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
8
Goblet Squat
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Hip Abductor (Machine)
3
15 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hip Thrust (Machine)
4
12 reps
RPE 9
7
Lunge (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
-
2
Single Leg Press
4
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
15 reps
RPE 8
5
Box Squat (Barbell)
3
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
8
Goblet Squat
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Hip Abductor (Machine)
3
15 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hip Thrust (Machine)
4
12 reps
RPE 9
7
Lunge (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
-
2
Single Leg Press
4
12 reps
RPE 8
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Deadlift (Barbell)
3
15 reps
RPE 8
5
Box Squat (Barbell)
3
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
8
Goblet Squat
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Hip Abductor (Machine)
3
15 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hip Thrust (Machine)
4
12 reps
RPE 9
7
Lunge (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Inverted Row
3
10 reps
RPE 6
6
Good Morning
3
12 reps
RPE 7
7
Clean and Jerk
4
6 reps
-
8
Landmine Twist
4
20 reps
RPE 9
9
Wide Grip Pull-Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
10 reps
RPE 6
2
Bench Press (Barbell)
3
15 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Dip (Bodyweight)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Inverted Row
3
10 reps
RPE 6
6
Good Morning
3
12 reps
RPE 7
7
Clean and Jerk
4
6 reps
-
8
Landmine Twist
4
20 reps
RPE 9
9
Wide Grip Pull-Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
10 reps
RPE 6
2
Bench Press (Barbell)
3
15 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Dip (Bodyweight)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Inverted Row
3
10 reps
RPE 6
6
Good Morning
3
12 reps
RPE 7
7
Clean and Jerk
4
6 reps
-
8
Landmine Twist
4
20 reps
RPE 9
9
Wide Grip Pull-Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
10 reps
RPE 6
2
Bench Press (Barbell)
3
15 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Dip (Bodyweight)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Inverted Row
3
10 reps
RPE 6
6
Good Morning
3
12 reps
RPE 7
7
Clean and Jerk
4
6 reps
-
8
Landmine Twist
4
20 reps
RPE 9
9
Wide Grip Pull-Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
10 reps
RPE 6
2
Bench Press (Barbell)
3
15 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Dip (Bodyweight)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Inverted Row
3
10 reps
RPE 6
6
Good Morning
3
12 reps
RPE 7
7
Clean and Jerk
4
6 reps
-
8
Landmine Twist
4
20 reps
RPE 9
9
Wide Grip Pull-Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
10 reps
RPE 6
2
Bench Press (Barbell)
3
15 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Dip (Bodyweight)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Inverted Row
3
10 reps
RPE 6
6
Good Morning
3
12 reps
RPE 7
7
Clean and Jerk
4
6 reps
-
8
Landmine Twist
4
20 reps
RPE 9
9
Wide Grip Pull-Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
10 reps
RPE 6
2
Bench Press (Barbell)
3
15 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Dip (Bodyweight)
4
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Farmer's Walk (Weighted)
3 Sets
2 mins
@7
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
5
Inverted Row
3 Sets
10 Reps
@6
6
Good Morning
3 Sets
12 Reps
@7
7
Clean and Jerk
4 Sets
6 Reps
-
8
Landmine Twist
4 Sets
20 Reps
@9
9
Wide Grip Pull-Up
3 Sets
10 Reps
@7
Day 1
1
Stair Climber
1 Set
15 mins
-
2
Single Leg Press
4 Sets
12 Reps
@8
3
Hip Thrust (Machine)
3 Sets
12 Reps
@8
4
Deadlift (Barbell)
3 Sets
15 Reps
@8
5
Box Squat (Barbell)
3 Sets
15 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
8
Goblet Squat
4 Sets
15 Reps
@8