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Full Body

by Step T.

Program Description

Transform your physique with this dynamic 4-week Full Body program, designed for those who want to maximize their results in just three sessions per week. Each workout targets all major muscle groups, ensuring balanced strength development and increased endurance. Perfect for lifters at any level, this program combines compound movements with functional exercises to elevate your fitness game. Get ready to challenge yourself and achieve your goals with every rep!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 14, 2025 03:47
  • Last Edited
    Sep 14, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
10.1%
Chest
9.7%
Front Delts
9.2%
Triceps
8.8%
Hamstrings
8.2%
Upper Back
8.2%
Biceps
6.4%
Middle Delts
5.8%
Lats
5.3%
Abs
4.1%
Lower Back
3%
Calves
2.9%
Rear Delts
1.8%
Abductors
1.5%
Adductors
1.4%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Lunge (Dumbbell)
3
15 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Lunge (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Lunge (Dumbbell)
3
15 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Lunge (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Upright Row (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Upright Row (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8