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by 18Wheeler
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Program Description

A full body program with additional arms day. Target for beginner and novice. Very good for lifter that is up for a challenge. Recommended training spilt Monday, Wednesday, Thursday, Saturday. Rest after every full body training session.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 11:23
  • Last Edited
    May 14, 2024 06:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@6
@7
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Sit Up
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10-15 Reps
@7
5
Goblet Squat
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lat Pulldown
3 Sets
10-15 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
5
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lying Leg Raise
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Hack Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@7
5
Lying Leg Raise
3 Sets
10 Reps
@7
Day 3
1
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6
@7
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Preacher Curl (Barbell)
3 Sets
-
4
Tricep Extension (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@7
6
Sit Up
3 Sets
10 Reps
@7