logo
BoostcampPNG

Dee’s Full Body Workout with Weights

by Dee H.
9 athletes joined
5.0
(1 rating)

Program Description

Designed to help you gain strength and for those with minimal experience lifting, as well as building comfort with various gym equipment. Workouts alternate between 3 types of exercises. Day 1 will be a heavy weight, hard day. Day 2 uses kettlebells, and Day 3 will focus on calisthenics exercises. Each workout includes a warm up, compound exercises and isolation exercises and is structured to minimize risk of injury. Always consult your doctor before beginning a new exercise program. Ensure to cool down, and stretch at the end of each day. Stay hydrated.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 23, 2024 10:08
  • Last Edited
    Feb 10, 2025 01:29
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
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
Walk
1
5 mins
RPE 7
2
Sumo Squat
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Squat to Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Bench Press (Barbell)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Scapular Pull-Up
3
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Dead Bug
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 7
2
Sumo Squat
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Squat to Press (Dumbbell)
3
8 reps
RPE 8
5
Incline Bench Press (Barbell)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Scapular Pull-Up
3
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Dead Bug
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Pullover (Dumbbell)
3
8-10 reps
RPE 8
3
Squat Thruster
3
8-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Cable Low Row
3
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
8
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Pullover (Dumbbell)
3
8-10 reps
RPE 8
3
Squat Thruster
3
8-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Cable Low Row
3
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
8
Seated Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Rear Delt Fly (Cable)
3
8 reps
RPE 8
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Shrug (Barbell)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8
Hanging Knee Raise
3
8 reps
RPE 8
9
Dead Bug
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Rear Delt Fly (Cable)
3
8 reps
RPE 8
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Shrug (Barbell)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8
Hanging Knee Raise
3
8 reps
RPE 8
9
Dead Bug
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Good Morning
3
8 reps
RPE 8
3
Clean and Press
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 8
7
Hip Thrust (Barbell)
3
8 reps
RPE 8
8
Squat (Barbell)
3
8-10 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Good Morning
3
8 reps
RPE 8
3
Clean and Press
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 8
7
Squat (Barbell)
3
8-10 reps
RPE 8
8
Hip Thrust (Barbell)
3
8 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Kettlebell Swing
3
8-10 reps
RPE 6.5
3
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
4
Kettlebell Clean and Press
3
8-10 reps
RPE 6.5
5
Goblet March
3
8-10 reps
RPE 6.5
6
Push Up (Knees)
3
8-10 reps
RPE 6.5
7
Bent Leg Raise
1
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Kettlebell Swing
3
8-10 reps
RPE 6.5
3
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
4
Kettlebell Clean and Press
3
8-10 reps
RPE 6.5
5
Goblet March
3
8-10 reps
RPE 6.5
6
Push Up (Knees)
3
8-10 reps
RPE 6.5
7
Bent Leg Raise
1
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Kettlebell Swing
3
8-10 reps
RPE 6.5
3
Kettlebell Halo
3
8-10 reps
RPE 6.5
4
Turkish Get Up
3
3-4 reps
RPE 6.5
5
Kettlebell Press
3
8-10 reps
RPE 6.5
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6.5
7
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Kettlebell Swing
3
8-10 reps
RPE 6.5
3
Kettlebell Halo
3
8-10 reps
RPE 6.5
4
Turkish Get Up
3
3-4 reps
RPE 6.5
5
Kettlebell Press
3
8-10 reps
RPE 6.5
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6.5
7
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
One Arm Overhead Carry with March
3
8-10 reps
RPE 6.5
3
Kettlebell Clean
3
8-10 reps
RPE 6.5
4
Around The World
3
8-10 reps
RPE 6.5
5
Turkish Get Up
3
3-4 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 6.5
7
Kettlebell Swing
3
8-10 reps
RPE 6.5
8
Russian Twist (Dumbbell)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
One Arm Overhead Carry with March
3
8-10 reps
RPE 6.5
3
Kettlebell Clean
3
8-10 reps
RPE 6.5
4
Around The World
3
8-10 reps
RPE 6.5
5
Turkish Get Up
3
3-4 reps
RPE 6.5
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 6.5
7
Kettlebell Swing
3
8-10 reps
RPE 6.5
8
Russian Twist (Dumbbell)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Kettlebell Clean
3
8-10 reps
RPE 6.5
3
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
4
Goblet March
3
8-10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6.5
6
Tricep Kickback
3
8-10 reps
RPE 6.5
7
Standing Calf Raise
3
8-10 reps
RPE 6.5
8
Turkish Get Up
3
3-4 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Kettlebell Clean
3
8-10 reps
RPE 6.5
3
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
4
Goblet March
3
8-10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6.5
6
Tricep Kickback
3
8-10 reps
RPE 6.5
7
Standing Calf Raise
3
8-10 reps
RPE 6.5
8
Turkish Get Up
3
3-4 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Inchworm Walkout
1
10-15 reps
RPE 6.5
3
Jump Squat
3
8-10 reps
RPE 6.5
4
Goblet March
3
10-15 reps
RPE 6.5
5
Push Up (Knees)
3
8-10 reps
RPE 6.5
6
Scapular Pull-Up
3
8-10 reps
RPE 6.5
7
Standing Calf Raise
3
8-10 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Inchworm Walkout
1
10-15 reps
RPE 6.5
3
Jump Squat
3
8-10 reps
RPE 6.5
4
Goblet March
3
10-15 reps
RPE 6.5
5
Push Up (Knees)
3
8-10 reps
RPE 6.5
6
Scapular Pull-Up
3
8-10 reps
RPE 6.5
7
Standing Calf Raise
3
8-10 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Step-Up (Weighted)
3
8-10 reps
RPE 6.5
3
Dead Hang
1
1 mins
RPE 6.5
4
Lateral Lunge
3
8-10 reps
RPE 6.5
5
Scapular Pull-Up
3
8-10 reps
RPE 6.5
6
Split Squat (Bodyweight)
3
8-10 reps
RPE 6.5
7
Scapular Push Up
3
8-10 reps
RPE 6.5
8
Single Leg Calf Raise
3
8-10 reps
RPE 6.5
9
Plank
1
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Step-Up (Weighted)
3
8-10 reps
RPE 6.5
3
Dead Hang
1
1 mins
RPE 6.5
4
Lateral Lunge
3
8-10 reps
RPE 6.5
5
Scapular Pull-Up
3
8-10 reps
RPE 6.5
6
Split Squat (Bodyweight)
3
8-10 reps
RPE 6.5
7
Scapular Push Up
3
8-10 reps
RPE 6.5
8
Single Leg Calf Raise
3
8-10 reps
RPE 6.5
9
Plank
1
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Inchworm
2
8-10 reps
RPE 6.5
3
Sumo Squat
3
8-10 reps
RPE 6.5
4
Inverted Row
3
8-10 reps
RPE 6.5
5
Goblet Duck Walk
3
8-10 reps
RPE 6.5
6
Dips Between Chairs
3
8-10 reps
RPE 6.5
7
Push Up
3
8-10 reps
RPE 6.5
8
Reaching Situp
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Inchworm
2
8-10 reps
RPE 6.5
3
Sumo Squat
3
8-10 reps
RPE 6.5
4
Inverted Row
3
8-10 reps
RPE 6.5
5
Goblet Duck Walk
3
8-10 reps
RPE 6.5
6
Dips Between Chairs
3
8-10 reps
RPE 6.5
7
Push Up
3
8-10 reps
RPE 6.5
8
Reaching Situp
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Lunge (Bodyweight)
3
8-10 reps
RPE 6.5
3
Push Up (Knees)
3
8-10 reps
RPE 6.5
4
Marching Glute Bridge
3
8-10 reps
RPE 6.5
5
Lateral Shuffle
3
8-10 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
8-10 reps
RPE 6.5
7
Scapular Pull-Up
3
8-10 reps
RPE 6.5
8
Russian Twist
3
8-10 reps
RPE 6.5
9
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Lunge (Bodyweight)
3
8-10 reps
RPE 6.5
3
Push Up (Knees)
3
8-10 reps
RPE 6.5
4
Marching Glute Bridge
3
8-10 reps
RPE 6.5
5
Lateral Shuffle
3
8-10 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
8-10 reps
RPE 6.5
7
Scapular Pull-Up
3
8-10 reps
RPE 6.5
8
Russian Twist
3
8-10 reps
RPE 6.5
9
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
5 mins
@7
2
Sumo Squat
3 Sets
8 Reps
@8
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
4
Squat to Press (Dumbbell)
3 Sets
8 Reps
@8
5
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
7
Scapular Pull-Up
3 Sets
8 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
9
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
10
Dead Bug
1 Set
-
Day 2
1
Walk
1 Set
5 mins
-
2
Kettlebell Swing
3 Sets
8-10 Reps
@6.5
3
Kettlebell Gorilla Row
3 Sets
8-10 Reps
@6.5
4
Kettlebell Clean and Press
3 Sets
8-10 Reps
@6.5
5
Goblet March
3 Sets
8-10 Reps
@6.5
6
Push Up (Knees)
3 Sets
8-10 Reps
@6.5
7
Bent Leg Raise
1 Set
15-20 Reps
@6.5
Day 3
1
Walk
1 Set
5 mins
-
2
Inchworm Walkout
1 Set
10-15 Reps
@6.5
3
Jump Squat
3 Sets
8-10 Reps
@6.5
4
Goblet March
3 Sets
10-15 Reps
@6.5
5
Push Up (Knees)
3 Sets
8-10 Reps
@6.5
6
Scapular Pull-Up
3 Sets
8-10 Reps
@6.5
7
Standing Calf Raise
3 Sets
8-10 Reps
@6.5
8
Reverse Abs Crunch (Bodyweight)
3 Sets
8-10 Reps
@6.5