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BoostcampPNG

Pseudo Full Body

by Noah S.

Program Description

Bodybuilding. Floating split.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2025 10:18
  • Last Edited
    Feb 25, 2025 11:12
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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
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
3
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
3
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
3
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
3
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
3
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
3
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Leg Press (45 Degrees)
2
1
5-10 reps
5-10 reps
-
RPE 8
3
Chin-Up (Weighted)
2
1
3-6 reps
3-6 reps
-
RPE 10
4
Seated Hammer Curl
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
2
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
3
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
2
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
3
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
2
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
3
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
2
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
3
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
2
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
3
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
2
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
3
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
8-12 reps
8-12 reps
-
RPE 9
2
Military Press (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
3
Bent Over Row (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
-
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
Week 1
1 / 8 Weeks
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
-
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
Day 3
1
Bench Press (Paused)
2 Sets
1 Set
4-8 Reps
4-8 Reps
-
@10
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
1 Set
5-10 Reps
5-10 Reps
-
@10
3
Hack Squat
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@8
4
Incline Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
Day 2
1
Military Press (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
-
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
-
@10
3
Good Morning
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@9
4
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
1 Set
3-6 Reps
3-6 Reps
-
@10
2
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Leg Press (45 Degrees)
2 Sets
1 Set
5-10 Reps
5-10 Reps
-
@8
4
Seated Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10