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Full body

by Bertel V.

Program Description

Transform your physique in just one week with this comprehensive full-body program designed for novice lifters. Comprising three sessions, each lasting around 60 minutes, you'll engage in a variety of exercises targeting all major muscle groups, from chest and back to legs and core. Utilizing a full gym setup, this program emphasizes bodybuilding techniques to build strength and muscle definition. Get ready to challenge yourself and see visible results as you commit to this focused training plan!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2025 10:41
  • Last Edited
    Nov 21, 2025 10:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.4%
Biceps
10%
Abs
10%
Triceps
9.4%
Lats
9.1%
Chest
8.8%
Hamstrings
7.6%
Quadriceps
6.5%
Rear Delts
5.9%
Front Delts
5.9%
Middle Delts
4.1%
Glutes
3.5%
Lower Back
2.9%
Forearms
1.2%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
2
Chest Press (Machine)
2
12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Lat Pulldown
1
12 reps
RPE 8
5
Lateral Raise (Cable)
2
14 reps
RPE 8
6
Spider Curl
2
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 7
2
Leg Extension
2
12 reps
RPE 8
3
Hamstring Curl
2
12 reps
RPE 7.5
4
Hanging Leg Raise
2
10 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
12 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Wide Grip Pull-Up
2
8 reps
RPE 7.5
5
Face Pull
2
9 reps
RPE 7
6
Hammer Curl (Cable)
2
10 reps
RPE 7.5
7
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
8
Abs Crunch (Machine)
2
12 reps
RPE 7.5
Week 1
1 / 1 Weeks
Day 3
1
Rear Delt Fly (Cable)
2 Sets
10 Reps
@8
2
Chest Fly (Cable)
2 Sets
12 Reps
@7
3
Seated Row (Cable)
2 Sets
10 Reps
@7
4
Wide Grip Pull-Up
2 Sets
8 Reps
@7.5
5
Face Pull
2 Sets
9 Reps
@7
6
Hammer Curl (Cable)
2 Sets
10 Reps
@7.5
7
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7.5
8
Abs Crunch (Machine)
2 Sets
12 Reps
@7.5
Day 2
1
Leg Press
2 Sets
10 Reps
@7
2
Leg Extension
2 Sets
12 Reps
@8
3
Hamstring Curl
2 Sets
12 Reps
@7.5
4
Hanging Leg Raise
2 Sets
10 Reps
@7.5
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8.5
2
Chest Press (Machine)
2 Sets
12 Reps
@8
3
Seated Row (Cable)
2 Sets
12 Reps
@8
4
Lat Pulldown
1 Set
12 Reps
@8
5
Lateral Raise (Cable)
2 Sets
14 Reps
@8
6
Spider Curl
2 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
8
Abs Crunch (Machine)
2 Sets
16 Reps
@8.5