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BoostcampPNG

Full body strength training

by Lala K.
2 athletes joined

Program Description

Maintain Strength Gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 01, 2024 12:42
  • Last Edited
    Jul 12, 2024 07:16

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Glutes
12.6%
Abs
8.4%
Chest
8.2%
Hamstrings
8%
Upper Back
7.9%
Lats
7.8%
Triceps
7.5%
Front Delts
5.8%
Biceps
5.5%
Other
3.5%
Lower Back
3.3%
Middle Delts
2.2%
Rear Delts
2.2%
Forearms
0.5%
Abductors
0.4%
Adductors
0.2%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8.5
2
Split Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Sumo Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Side Plank
2
1 mins
RPE 6.5
6
Bear Crawl
2
AMRAP
RPE 6.5
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8.5
2
Split Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Sumo Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Side Plank
2
1 mins
RPE 6.5
6
Bear Crawl
2
AMRAP
RPE 6.5
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
12 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7.5
4
Leg Extension
3 Sets
8-12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
6-12 Reps
@8
6
Push Up
3 Sets
10-15 Reps
@7.5
7
Plank
3 Sets
1-2 mins
@7
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@8.5
2
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Kickback
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@7.5
7
Abs Crunch (Weighted)
2 Sets
15-20 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
2 Sets
15-20 Reps
@8
Day 3
1
Leg Press
3 Sets
8-12 Reps
@8
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@8
3
Chest Press (Machine)
3 Sets
8-12 Reps
@8
4
Run
3 Sets
20-30 mins
@7
5
Stretching
1 Set
10 mins
@6
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@8.5
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
@8.5
3
Sumo Deadlift (Barbell)
3 Sets
8-12 Reps
@8.5
4
Single Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
5
Side Plank
2 Sets
1 mins
@6.5
6
Bear Crawl
2 Sets
AMRAP
@6.5
7
Stretching
1 Set
10 mins
@6