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Perfect Full Body Program

by King Aiden
5.0
(1 rating)

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 04, 2025 01:04

Summary

The Perfect Full Body Program is a comprehensive 5-week training plan designed to sculpt and strengthen your entire body. Committing to five days a week, you'll engage in a mix of barbell, dumbbell, and bodyweight exercises, including dynamic moves like Clean and Press and Incline Bench Press. Each workout targets major muscle groups, ensuring balanced development and increased overall strength. With a focus on intensity and progressive overload, this program is perfect for those ready to elevate their fitness game and achieve lasting results. Get ready to transform your physique and boost your performance!
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
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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
King AidenMan
15 days ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great program 👍