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Richard’s full body program

by Richard G.
2 athletes joined

Program Description

Full body 3x a week eod

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 01, 2025 11:01
  • Last Edited
    Jun 02, 2025 12:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
1
4-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 9.5
5
Hammer Curl
1
4-8 reps
RPE 9.5
6
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9.5
9
Bicep Curl (Cable)
1
4-8 reps
RPE 9.5
10
Sam Sulek Forearm Wrist Curl
1
4-8 reps
RPE 9.5
11
Lat Pulldown
1
4-8 reps
RPE 9.5
12
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9.5
13
Rear Delt Row
1
4-8 reps
RPE 9.5
14
Deadlift (Smith Machine)
1
4-8 reps
RPE 9.5
15
Hip Thrust (Machine)
1
4-8 reps
RPE 9.5
16
Leg Extension
1
4-8 reps
RPE 9.5
17
Leg Curl
1
4-8 reps
RPE 9.5
18
Standing Calf Raise
1
4-8 reps
RPE 9.5
19
Hack Squat
1
4-8 reps
RPE 9.5
20
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
21
Hip Adductor (Machine)
1
4-8 reps
RPE 9.5
22
Hip Abductor (Machine)
1
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4-8 reps
RPE 9.5
2
Pec Deck (Machine)
1
4-8 reps
RPE 9.5
3
Bicep Curl (Machine)
1
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
5
Single Arm Pushdown
1
4-8 reps
RPE 9.5
6
Deadlift (Smith Machine)
1
4-8 reps
RPE 10
7
Barbell Row
1
4-8 reps
RPE 9.5
8
Barbell Row
1
4-8 reps
RPE 9.5
9
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
10
Lying Leg Curl
1
4-8 reps
RPE 9.5
11
Standing Calf Raise
1
4-8 reps
RPE 9.5
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4-8 reps
RPE 9.5
2
Pec Deck (Machine)
1
4-8 reps
RPE 9.5
3
Bicep Curl (Machine)
1
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
5
Single Arm Pushdown
1
4-8 reps
RPE 9.5
6
Deadlift (Smith Machine)
1
4-8 reps
RPE 10
7
Barbell Row
1
4-8 reps
RPE 9.5
8
Barbell Row
1
4-8 reps
RPE 9.5
9
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
10
Lying Leg Curl
1
4-8 reps
RPE 9.5
11
Standing Calf Raise
1
4-8 reps
RPE 9.5
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4-8 reps
RPE 9.5
2
Pec Deck (Machine)
1
4-8 reps
RPE 9.5
3
Bicep Curl (Machine)
1
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
5
Single Arm Pushdown
1
4-8 reps
RPE 9.5
6
Deadlift (Smith Machine)
1
4-8 reps
RPE 10
7
Barbell Row
1
4-8 reps
RPE 9.5
8
Barbell Row
1
4-8 reps
RPE 9.5
9
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
10
Lying Leg Curl
1
4-8 reps
RPE 9.5
11
Standing Calf Raise
1
4-8 reps
RPE 9.5
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4-8 reps
RPE 9.5
2
Pec Deck (Machine)
1
4-8 reps
RPE 9.5
3
Bicep Curl (Machine)
1
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
1
4-8 reps
RPE 9.5
5
Single Arm Pushdown
1
4-8 reps
RPE 9.5
6
Deadlift (Smith Machine)
1
4-8 reps
RPE 10
7
Barbell Row
1
4-8 reps
RPE 9.5
8
Barbell Row
1
4-8 reps
RPE 9.5
9
Leg Press (45 Degrees)
1
4-8 reps
RPE 9.5
10
Lying Leg Curl
1
4-8 reps
RPE 9.5
11
Standing Calf Raise
1
4-8 reps
RPE 9.5
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 3
1
Incline Chest Press (Machine)
1 Set
4-8 Reps
@9.5
2
Pec Deck (Machine)
1 Set
4-8 Reps
@9.5
3
Bicep Curl (Machine)
1 Set
4-8 Reps
@9.5
4
Lateral Raise (Cable)
1 Set
4-8 Reps
@9.5
5
Single Arm Pushdown
1 Set
4-8 Reps
@9.5
6
Deadlift (Smith Machine)
1 Set
4-8 Reps
@10
7
Barbell Row
1 Set
4-8 Reps
@9.5
8
Barbell Row
1 Set
4-8 Reps
@9.5
9
Leg Press (45 Degrees)
1 Set
4-8 Reps
@9.5
10
Lying Leg Curl
1 Set
4-8 Reps
@9.5
11
Standing Calf Raise
1 Set
4-8 Reps
@9.5
12
Abs Crunch (Machine)
1 Set
4-8 Reps
@9.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9.5
2
Bench Press (Dumbbell)
1 Set
4-8 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
1 Set
4-8 Reps
@9.5
4
Chest Supported Row (Dumbbell)
1 Set
4-8 Reps
@9.5
5
Hammer Curl
1 Set
4-8 Reps
@9.5
6
Lateral Raise (Cable)
1 Set
4-8 Reps
@9.5
7
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9.5
8
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
@9.5
9
Bicep Curl (Cable)
1 Set
4-8 Reps
@9.5
10
Sam Sulek Forearm Wrist Curl
1 Set
4-8 Reps
@9.5
11
Lat Pulldown
1 Set
4-8 Reps
@9.5
12
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9.5
13
Rear Delt Row
1 Set
4-8 Reps
@9.5
14
Deadlift (Smith Machine)
1 Set
4-8 Reps
@9.5
15
Hip Thrust (Machine)
1 Set
4-8 Reps
@9.5
16
Leg Extension
1 Set
4-8 Reps
@9.5
17
Leg Curl
1 Set
4-8 Reps
@9.5
18
Standing Calf Raise
1 Set
4-8 Reps
@9.5
19
Hack Squat
1 Set
4-8 Reps
@9.5
20
Leg Press (45 Degrees)
1 Set
4-8 Reps
@9.5
21
Hip Adductor (Machine)
1 Set
4-8 Reps
@9.5
22
Hip Abductor (Machine)
1 Set
4-8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9.5
2
Bench Press (Dumbbell)
1 Set
4-8 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
1 Set
4-8 Reps
@9.5
4
Chest Supported Row (Dumbbell)
1 Set
4-8 Reps
@9.5
5
Hammer Curl
1 Set
4-8 Reps
@9.5
6
Lateral Raise (Cable)
1 Set
4-8 Reps
@9.5
7
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9.5
8
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
@9.5
9
Bicep Curl (Cable)
1 Set
4-8 Reps
@9.5
10
Sam Sulek Forearm Wrist Curl
1 Set
4-8 Reps
@9.5
11
Lat Pulldown
1 Set
4-8 Reps
@9.5
12
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9.5
13
Rear Delt Row
1 Set
4-8 Reps
@9.5
14
Deadlift (Smith Machine)
1 Set
4-8 Reps
@9.5
15
Hip Thrust (Machine)
1 Set
4-8 Reps
@9.5
16
Leg Extension
1 Set
4-8 Reps
@9.5
17
Leg Curl
1 Set
4-8 Reps
@9.5
18
Standing Calf Raise
1 Set
4-8 Reps
@9.5
19
Hack Squat
1 Set
4-8 Reps
@9.5
20
Leg Press (45 Degrees)
1 Set
4-8 Reps
@9.5
21
Hip Adductor (Machine)
1 Set
4-8 Reps
@9.5
22
Hip Abductor (Machine)
1 Set
4-8 Reps
@9.5