Intermediate–AdvancedFree

Full Body EOD (1)

Go to the gym

Wilson G.· Jan 2026

2athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Women's, Muscle

Equipment

Full Gym

Session length

60 min

Attract men.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

9.6%

Biceps

8.8%

Front Delts

8.4%

Upper Back

8.4%

Hamstrings

7.2%

Neck

7.2%

Forearms

Glutes

Rear Delts

5.6%

Chest

4.8%

Quadriceps

4.8%

Calves

4.8%

Middle Delts

4.4%

Abs

Lats

3.2%

Adductors

2.8%

Abductors

2.8%

Lower Back

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Cable Wrist Curls	1	0 reps
Superset
2A	Incline Bench Press (Barbell)	2	0 reps
2B	Safety Bar Squat	2	0 reps
Superset
3A	Wide Grip Lat Pulldown	2	0 reps
3B	Single leg leg ext	2	0 reps
Superset
4A	Incline Curl (Dumbbell)	2	0 reps
4B	Tricep Rope Push Down (Cable)	2	0 reps
Superset
5A	Pec Deck (Machine)	2	0 reps
5B	Lu Raise	2	0 reps
Superset
6A	Side Crunch (Cable)	2	0 reps
6B	Hip Adductor (Machine)	2	0 reps
Superset
7A	Rear Delt Fly (Dumbbell)	2	0 reps
7B	Standing Calf Raise	2	0 reps
8	Freeweight Neck Curl	2	0 reps
9	Freeweight Neck Extension	2	0 reps

#	Exercise	Sets	Reps
1	Cable Wrist Curls	1	0 reps
Superset
2A	Behind-The-Neck Press (Smith Machine)	2	0 reps
2B	Romanian Deadlift (Barbell)	2	0 reps
Superset
3A	Kelso Shrug	2	0 reps
3B	Lying Leg Curl	2	0 reps
Superset
4A	Preacher Curl (EZ Bar)	2	0 reps
4B	JM Press (Smith Machine)	2	0 reps
Superset
5A	Hammer Curl (Dumbbell)	2	0 reps
5B	One Arm Lateral Raise (Cable)	2	0 reps
Superset
6A	Ab Rollout	2	0 reps
6B	Hip Abductor (Machine)	2	0 reps
Superset
7A	Rear Delt Fly (Machine)	2	0 reps
7B	Seated Calf Raise	2	0 reps
8	Freeweight Neck Flexion	2	0 reps

#	Exercise	Sets	Reps
1	Cable Wrist Curls	1	0 reps
Superset
2A	Larsen Press (Barbell)	2	0 reps
2B	Front Squat (Barbell)	2	0 reps
Superset
3A	T-Bar Row	2	0 reps
3B	Single leg leg ext	2	0 reps
Superset
4A	Face Away Cable Curl	2	0 reps
4B	Overhead Tricep Extension (Cable)	2	0 reps
Superset
5A	Incline Chest Press (Machine)	2	0 reps
5B	Scapular Lateral Raise	2	0 reps
Superset
6A	Side Crunch (Cable)	2	0 reps
6B	Hip Adductor (Machine)	2	0 reps
Superset
7A	Rear Delt Fly (Dumbbell)	2	0 reps
7B	Standing Calf Raise	2	0 reps
8	Freeweight Neck Curl	2	0 reps
9	Freeweight Neck Extension	2	0 reps

#	Exercise	Sets	Reps
1	Cable Wrist Curls	1	0 reps
Superset
2A	Military Press (Barbell)	2	0 reps
2B	Stiff Leg Deadlift	2	0 reps
Superset
3A	Yates Row	2	0 reps
3B	Lying Leg Curl	2	0 reps
Superset
4A	Incline Curl (Dumbbell)	2	0 reps
4B	French Press	2	0 reps
Superset
5A	Hammer Curl (Cable)	2	0 reps
5B	Power Raise	2	0 reps
Superset
6A	Ab Rollout	2	0 reps
6B	Hip Abductor (Machine)	2	0 reps
Superset
7A	Rear Delt Fly (Machine)	2	0 reps
7B	Seated Calf Raise	2	0 reps
8	Freeweight Neck Flexion	2	0 reps

#	Exercise	Sets	Reps
1	Cable Wrist Curls	1	0 reps
Superset
2A	Bench Press (Barbell)	2	0 reps
2B	Hack Squat	2	0 reps
Superset
3A	Single Arm Row (Cable)	2	0 reps
3B	Leg Press	2	0 reps
Superset
4A	Preacher Curl (EZ Bar)	2	0 reps
4B	Single Arm Tricep Extension (Cable)	2	0 reps
Superset
5A	Cable Crossover	2	0 reps
5B	Tempo Lateral Raise	2	0 reps
Superset
6A	Side Crunch (Cable)	2	0 reps
6B	Hip Adductor (Machine)	2	0 reps
Superset
7A	Rear Delt Fly (Dumbbell)	2	0 reps
7B	Standing Calf Raise	2	0 reps
8	Freeweight Neck Curl	2	0 reps
9	Freeweight Neck Extension	2	0 reps

#	Exercise	Sets	Reps
1	Cable Wrist Curls	1	0 reps
Superset
2A	Push Press (Barbell)	2	0 reps
2B	Safety Bar Good Morning	2	0 reps
Superset
3A	Kroc Row	2	0 reps
3B	Single-Leg Leg Curl	2	0 reps
Superset
4A	Face Away Cable Curl	2	0 reps
4B	Swiss Bar Bench Press	2	0 reps
Superset
5A	Hammer Curl (Dumbbell)	2	0 reps
5B	Upright Row (Cable)	2	0 reps
Superset
6A	Ab Rollout	2	0 reps
6B	Hip Abductor (Machine)	2	0 reps
Superset
7A	Rear Delt Fly (Machine)	2	0 reps
7B	Seated Calf Raise	2	0 reps
8	Freeweight Neck Flexion	2	0 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Full Body EOD (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Full Body EOD (1) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Full Body EOD (1) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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