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Chyna's Full Body - to Easter 2026!! Go for it!!

by Chyna

Program Description

Fitness!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2026 01:52
  • Last Edited
    Jan 19, 2026 01:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.3%
Triceps
13.1%
Abs
11.8%
Biceps
9.8%
Middle Delts
9.8%
Front Delts
6.5%
Hamstrings
6.5%
Glutes
6.5%
Quadriceps
6.5%
Lats
6.5%
Forearms
3.3%
Lower Back
3.3%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
3
Standing Shoulder Press (Dumbbell)
4
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Romanian Deadlift (Dumbbell)
4
15 reps
-
7
Lat Pulldown
4
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
3
Standing Shoulder Press (Dumbbell)
4
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Romanian Deadlift (Dumbbell)
4
15 reps
-
7
Lat Pulldown
4
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
3
Standing Shoulder Press (Dumbbell)
4
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Romanian Deadlift (Dumbbell)
4
15 reps
-
7
Lat Pulldown
4
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
3
Standing Shoulder Press (Dumbbell)
4
15 reps
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Romanian Deadlift (Dumbbell)
4
15 reps
-
7
Lat Pulldown
4
15 reps
-
8
Plank
1
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1 Set
15 Reps
-
5
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Plank
1 Set
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1 Set
15 Reps
-
5
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Plank
1 Set
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Bring Sally Up Bring Sally Down Squat Challenge
1 Set
15 Reps
-
5
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Plank
1 Set
5.5 mins
-
9
Assisted Pull Up OR Diamond Press Up (Knees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-