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Perfect Full Body Program

by King Aiden

Program Description

**Perfect Full Body Program** Transform your fitness routine with this comprehensive 5-week full-body workout plan designed for all levels. Comprising 25 sessions, this program strategically blends strength, endurance, and mobility exercises to maximize muscle engagement and fat loss. Each session includes a variety of compound and isolation movements, ensuring balanced development across all major muscle groups. Get ready to elevate your strength and conditioning while pushing your limits!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2025 02:03
  • Last Edited
    Oct 03, 2025 03:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Lats
10.5%
Quadriceps
9.6%
Chest
9.6%
Front Delts
9%
Triceps
7.5%
Middle Delts
6.9%
Glutes
6.5%
Abs
6.3%
Rear Delts
6.1%
Hamstrings
5.9%
Lower Back
2.7%
Biceps
2.5%
Olympic
2.1%
Other
1.7%
Adductors
1.3%
Calves
1%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
2
Barbell Row
3
12 reps
60%
3
Bench Press (Barbell)
3
12 reps
60%
4
Cable Crossover
3
AMRAP
RPE 6
5
Overhead Press (Machine)
3
12 reps
60%
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
7
Squat (Barbell)
3
12 reps
60%
8
Leg Curl
3
AMRAP
RPE 6
9
Deadlift (Barbell)
3
12 reps
60%
10
Abs Crunch (Weighted)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
2
Barbell Row
3
12 reps
60%
3
Bench Press (Barbell)
3
12 reps
60%
4
Cable Crossover
3
AMRAP
RPE 6
5
Overhead Press (Machine)
3
12 reps
60%
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
7
Squat (Barbell)
3
12 reps
60%
8
Leg Curl
3
AMRAP
RPE 6
9
Deadlift (Barbell)
3
12 reps
60%
10
Abs Crunch (Weighted)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
2
Barbell Row
3
12 reps
60%
3
Bench Press (Barbell)
3
12 reps
60%
4
Cable Crossover
3
AMRAP
RPE 6
5
Overhead Press (Machine)
3
12 reps
60%
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
7
Squat (Barbell)
3
12 reps
60%
8
Leg Curl
3
AMRAP
RPE 6
9
Deadlift (Barbell)
3
12 reps
60%
10
Abs Crunch (Weighted)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
2
Barbell Row
3
12 reps
60%
3
Bench Press (Barbell)
3
12 reps
60%
4
Cable Crossover
3
AMRAP
RPE 6
5
Overhead Press (Machine)
3
12 reps
60%
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
7
Squat (Barbell)
3
12 reps
60%
8
Leg Curl
3
AMRAP
RPE 6
9
Deadlift (Barbell)
3
12 reps
60%
10
Abs Crunch (Weighted)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
2
Barbell Row
3
12 reps
60%
3
Bench Press (Barbell)
3
12 reps
60%
4
Cable Crossover
3
AMRAP
RPE 6
5
Overhead Press (Machine)
3
12 reps
60%
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
7
Squat (Barbell)
3
12 reps
60%
8
Leg Curl
3
AMRAP
RPE 6
9
Deadlift (Barbell)
3
12 reps
60%
10
Abs Crunch (Weighted)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Dip (Bodyweight)
3
AMRAP
RPE 6
4
T-Bar Row
3
12 reps
RPE 6
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Overhead Press (Dumbbell)
3
12 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Leg Press
3
12 reps
RPE 6
9
Leg Extension
3
12 reps
RPE 6
10
Lying Leg Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Dip (Bodyweight)
3
AMRAP
RPE 6
4
T-Bar Row
3
12 reps
RPE 6
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Overhead Press (Dumbbell)
3
12 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Leg Press
3
12 reps
RPE 6
9
Leg Extension
3
12 reps
RPE 6
10
Lying Leg Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Dip (Bodyweight)
3
AMRAP
RPE 6
4
T-Bar Row
3
12 reps
RPE 6
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Overhead Press (Dumbbell)
3
12 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Leg Press
3
12 reps
RPE 6
9
Leg Extension
3
12 reps
RPE 6
10
Lying Leg Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Dip (Bodyweight)
3
AMRAP
RPE 6
4
T-Bar Row
3
12 reps
RPE 6
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Overhead Press (Dumbbell)
3
12 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Leg Press
3
12 reps
RPE 6
9
Leg Extension
3
12 reps
RPE 6
10
Lying Leg Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Dip (Bodyweight)
3
AMRAP
RPE 6
4
T-Bar Row
3
12 reps
RPE 6
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Overhead Press (Dumbbell)
3
12 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Leg Press
3
12 reps
RPE 6
9
Leg Extension
3
12 reps
RPE 6
10
Lying Leg Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 6
2
Pec Deck (Machine)
3
12 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Walking Lunge
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 6
7
Arnold Press
3
12 reps
RPE 6
8
Rear Delt Fly (Cable)
3
12 reps
RPE 6
9
Burpee
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 6
2
Pec Deck (Machine)
3
12 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Walking Lunge
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 6
7
Arnold Press
3
12 reps
RPE 6
8
Rear Delt Fly (Cable)
3
12 reps
RPE 6
9
Burpee
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 6
2
Pec Deck (Machine)
3
12 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Walking Lunge
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 6
7
Arnold Press
3
12 reps
RPE 6
8
Rear Delt Fly (Cable)
3
12 reps
RPE 6
9
Burpee
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 6
2
Pec Deck (Machine)
3
12 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Walking Lunge
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 6
7
Arnold Press
3
12 reps
RPE 6
8
Rear Delt Fly (Cable)
3
12 reps
RPE 6
9
Burpee
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 6
2
Pec Deck (Machine)
3
12 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Walking Lunge
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 6
7
Arnold Press
3
12 reps
RPE 6
8
Rear Delt Fly (Cable)
3
12 reps
RPE 6
9
Burpee
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Chest Fly (Cable)
3
12 reps
RPE 6
3
Straight Arm Pulldown
3
12 reps
RPE 6
4
High Row
3
12 reps
RPE 6
5
Lu Raise
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
7
Jump Squat
3
12 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
9
Kettlebell Swing
3
20 reps
RPE 6
10
Cable Crunch
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Chest Fly (Cable)
3
12 reps
RPE 6
3
Straight Arm Pulldown
3
12 reps
RPE 6
4
High Row
3
12 reps
RPE 6
5
Lu Raise
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
7
Jump Squat
3
12 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
9
Kettlebell Swing
3
20 reps
RPE 6
10
Cable Crunch
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Chest Fly (Cable)
3
12 reps
RPE 6
3
Straight Arm Pulldown
3
12 reps
RPE 6
4
High Row
3
12 reps
RPE 6
5
Lu Raise
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
7
Jump Squat
3
12 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
9
Kettlebell Swing
3
20 reps
RPE 6
10
Cable Crunch
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Chest Fly (Cable)
3
12 reps
RPE 6
3
Straight Arm Pulldown
3
12 reps
RPE 6
4
High Row
3
12 reps
RPE 6
5
Lu Raise
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
7
Jump Squat
3
12 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
9
Kettlebell Swing
3
20 reps
RPE 6
10
Cable Crunch
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Chest Fly (Cable)
3
12 reps
RPE 6
3
Straight Arm Pulldown
3
12 reps
RPE 6
4
High Row
3
12 reps
RPE 6
5
Lu Raise
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
7
Jump Squat
3
12 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
9
Kettlebell Swing
3
20 reps
RPE 6
10
Cable Crunch
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6
2
Pullover (Dumbbell)
3
12 reps
RPE 6
3
Hip Thrust (Machine)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Military Press (Smith Machine)
3
12 reps
RPE 6
6
Rear Delt Fly (Cable)
3
12 reps
RPE 6
7
Lat Pulldown
3
12 reps
RPE 6
8
Single Arm Iso Row
3
12 reps
RPE 6
9
Clean and Press
3
12 reps
RPE 6
10
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6
2
Pullover (Dumbbell)
3
12 reps
RPE 6
3
Hip Thrust (Machine)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Military Press (Smith Machine)
3
12 reps
RPE 6
6
Rear Delt Fly (Cable)
3
12 reps
RPE 6
7
Lat Pulldown
3
12 reps
RPE 6
8
Single Arm Iso Row
3
12 reps
RPE 6
9
Clean and Press
3
12 reps
RPE 6
10
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6
2
Pullover (Dumbbell)
3
12 reps
RPE 6
3
Hip Thrust (Machine)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Military Press (Smith Machine)
3
12 reps
RPE 6
6
Rear Delt Fly (Cable)
3
12 reps
RPE 6
7
Lat Pulldown
3
12 reps
RPE 6
8
Single Arm Iso Row
3
12 reps
RPE 6
9
Clean and Press
3
12 reps
RPE 6
10
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6
2
Pullover (Dumbbell)
3
12 reps
RPE 6
3
Hip Thrust (Machine)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Military Press (Smith Machine)
3
12 reps
RPE 6
6
Rear Delt Fly (Cable)
3
12 reps
RPE 6
7
Lat Pulldown
3
12 reps
RPE 6
8
Single Arm Iso Row
3
12 reps
RPE 6
9
Clean and Press
3
12 reps
RPE 6
10
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 6
2
Pullover (Dumbbell)
3
12 reps
RPE 6
3
Hip Thrust (Machine)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Military Press (Smith Machine)
3
12 reps
RPE 6
6
Rear Delt Fly (Cable)
3
12 reps
RPE 6
7
Lat Pulldown
3
12 reps
RPE 6
8
Single Arm Iso Row
3
12 reps
RPE 6
9
Clean and Press
3
12 reps
RPE 6
10
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 2
1
Clean and Press
3 Sets
10 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
3
Dip (Bodyweight)
3 Sets
AMRAP
@6
4
T-Bar Row
3 Sets
12 Reps
@6
5
Straight Arm Pulldown
3 Sets
12 Reps
@6
6
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
7
Face Pull
3 Sets
12 Reps
@6
8
Leg Press
3 Sets
12 Reps
@6
9
Leg Extension
3 Sets
12 Reps
@6
10
Lying Leg Raise
3 Sets
20 Reps
@6
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
@6
2
Pec Deck (Machine)
3 Sets
12 Reps
@6
3
Lat Pulldown
3 Sets
12 Reps
@6
4
Seated Row (Cable)
3 Sets
12 Reps
@6
5
Walking Lunge
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
AMRAP
@6
7
Arnold Press
3 Sets
12 Reps
@6
8
Rear Delt Fly (Cable)
3 Sets
12 Reps
@6
9
Burpee
5 Sets
10 Reps
@6
Day 4
1
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
2
Chest Fly (Cable)
3 Sets
12 Reps
@6
3
Straight Arm Pulldown
3 Sets
12 Reps
@6
4
High Row
3 Sets
12 Reps
@6
5
Lu Raise
3 Sets
12 Reps
@6
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
7
Jump Squat
3 Sets
12 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
9
Kettlebell Swing
3 Sets
20 Reps
@6
10
Cable Crunch
3 Sets
12 Reps
@6
Day 1
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@6
2
Barbell Row
3 Sets
12 Reps
60%
3
Bench Press (Barbell)
3 Sets
12 Reps
60%
4
Cable Crossover
3 Sets
AMRAP
@6
5
Overhead Press (Machine)
3 Sets
12 Reps
60%
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@6
7
Squat (Barbell)
3 Sets
12 Reps
60%
8
Leg Curl
3 Sets
AMRAP
@6
9
Deadlift (Barbell)
3 Sets
12 Reps
60%
10
Abs Crunch (Weighted)
3 Sets
12 Reps
@6
Day 5
1
Push Up
3 Sets
AMRAP
@6
2
Pullover (Dumbbell)
3 Sets
12 Reps
@6
3
Hip Thrust (Machine)
3 Sets
12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
5
Seated Military Press (Smith Machine)
3 Sets
12 Reps
@6
6
Rear Delt Fly (Cable)
3 Sets
12 Reps
@6
7
Lat Pulldown
3 Sets
12 Reps
@6
8
Single Arm Iso Row
3 Sets
12 Reps
@6
9
Clean and Press
3 Sets
12 Reps
@6
10
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6