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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.
down_app
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
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
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 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
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 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
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 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
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
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 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
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 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
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