Perfect Full Body Program
Transform your entire body in just 5 weeks—25 days to strength, balance, and confidence that lasts beyond the gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP | @8 |
| 2 | Pull-Up (Bodyweight) | 1 | AMRAP | @6 |
| 3 | Barbell Row | 3 | 12 reps | 60% |
| 4 | Barbell Row | 1 | AMRAP | 40% |
| 5 | Bench Press (Barbell) | 3 | 12 reps | 60% |
| 6 | Bench Press (Barbell) | 1 | AMRAP | 40% |
| 7 | Cable Crossover | 3 | 12 reps | 60% |
| 8 | Cable Crossover | 1 | AMRAP | 40% |
| 9 | Overhead Press (Machine) | 3 | 12 reps | 60% |
| 10 | Overhead Press (Machine) | 1 | AMRAP | 40% |
| 11 | Lateral Raise (Dumbbell) | 3 | 12 reps | 60% |
| 12 | Lateral Raise (Dumbbell) | 1 | AMRAP | 40% |
| 13 | Squat (Barbell) | 3 | 12 reps | 60% |
| 14 | Squat (Barbell) | 1 | AMRAP | 40% |
| 15 | Leg Curl | 3 | 12 reps | 60% |
| 16 | Leg Curl | 1 | AMRAP | 40% |
| 17 | Abs Crunch (Weighted) | 3 | 12 reps | 60% |
| 18 | Abs Crunch (Weighted) | 1 | AMRAP | 40% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 12 reps | 60% |
| 2 | Incline Chest Press (Machine) | 1 | AMRAP | 40% |
| 3 | Pullover (Machine) | 3 | 12 reps | 60% |
| 4 | Pullover (Machine) | 1 | AMRAP | 40% |
| 5 | T-Bar Row | 3 | 12 reps | 60% |
| 6 | T-Bar Row | 1 | AMRAP | 40% |
| 7 | Straight Arm Pulldown | 3 | 12 reps | 60% |
| 8 | Straight Arm Pulldown | 1 | AMRAP | 40% |
| 9 | Overhead Press (Dumbbell) | 3 | 12 reps | 60% |
| 10 | Overhead Press (Dumbbell) | 1 | AMRAP | 40% |
| 11 | Lying Side Lateral Raise | 3 | 12 reps | 60% |
| 12 | Lying Side Lateral Raise | 1 | AMRAP | 40% |
| 13 | Leg Press | 3 | 12 reps | 60% |
| 14 | Leg Press | 1 | AMRAP | 40% |
| 15 | Leg Extension | 3 | 12 reps | 60% |
| 16 | Leg Extension | 1 | AMRAP | 40% |
| 17 | Side Crunch (Cable) | 3 | 12 reps | 60% |
| 18 | Side Crunch (Cable) | 1 | AMRAP | 40% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Chest Press | 3 | 12+ reps | 60% |
| 2 | Decline Chest Press | 1 | AMRAP | 40% |
| 3 | Pec Deck (Machine) | 3 | 12+ reps | 60% |
| 4 | Pec Deck (Machine) | 1 | AMRAP | 40% |
| 5 | Lat Pulldown | 3 | 12+ reps | 60% |
| 6 | Lat Pulldown | 1 | AMRAP | 40% |
| 7 | Seated Row (Cable) | 3 | 12+ reps | 60% |
| 8 | Seated Row (Cable) | 1 | AMRAP | 40% |
| 9 | Walking Lunge | 3 | 12+ reps | 60% |
| 10 | Walking Lunge | 1 | AMRAP | 40% |
| 11 | Standing Calf Raise | 3 | 12+ reps | 60% |
| 12 | Standing Calf Raise | 1 | AMRAP | 40% |
| 13 | Arnold Press | 3 | 12+ reps | 60% |
| 14 | Arnold Press | 1 | AMRAP | 40% |
| 15 | Rear Delt Fly (Cable) | 3 | 12+ reps | 60% |
| 16 | Rear Delt Fly (Cable) | 1 | AMRAP | 40% |
| 17 | Hanging Leg Raise | 3 | 12+ reps | @8 |
| 18 | Hanging Leg Raise | 1 | AMRAP | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 12+ reps | 60% |
| 2 | Chest Fly (Cable) | 1 | AMRAP | 40% |
| 3 | Chest Fly (Dumbbell) | 3 | 12+ reps | 60% |
| 4 | Chest Fly (Dumbbell) | 1 | AMRAP | 40% |
| 5 | High Row | 3 | 12+ reps | 60% |
| 6 | High Row | 1 | AMRAP | 40% |
| 7 | Hip Thrust (Machine) | 3 | 12+ reps | 60% |
| 8 | Hip Thrust (Machine) | 1 | AMRAP | 40% |
| 9 | Lu Raise | 3 | 12+ reps | 60% |
| 10 | Lu Raise | 1 | AMRAP | 40% |
| 11 | Rear Delt Fly (Dumbbell) | 3 | 12+ reps | 60% |
| 12 | Rear Delt Fly (Dumbbell) | 1 | AMRAP | 40% |
| 13 | Bulgarian Split Squat (Dumbbell) | 3 | 12+ reps | 60% |
| 14 | Bulgarian Split Squat (Dumbbell) | 1 | AMRAP | 40% |
| 15 | Pistol Squat | 3 | 12+ reps | 60% |
| 16 | Pistol Squat | 1 | AMRAP | 40% |
| 17 | Cable Crunch | 3 | 12+ reps | 60% |
| 18 | Cable Crunch | 1 | AMRAP | 40% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 60 min | @6 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Perfect Full Body Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 90 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.
Perfect Full Body Program is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Perfect Full Body Program 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
