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Full Body

by Zak Pratt

Program Description

To be repeated; increase weight over time.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Mar 16, 2024 06:13
  • Last Edited
    May 07, 2024 10:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 6.5-7.5
2
Bench Press (Barbell)
4
10 reps
RPE 6.5-7.5
3
Squat (Barbell)
4
10 reps
RPE 6.5-7.5
4
Deadlift (Barbell)
4
10 reps
RPE 6.5-7.5
5
Bicep Curl (Barbell)
4
10 reps
RPE 6.5-7.5
6
Behind-the-Neck Push Press
4
10 reps
RPE 6.5-7.5
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5-7.5
2
Lunge (Dumbbell)
4
10 reps
RPE 6.5-7.5
3
Chest Fly (Dumbbell)
4
10 reps
RPE 6.5-7.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5-7.5
5
Kettlebell Swing
4
10 reps
RPE 6.5-7.5
6
Skull Crusher
4
10 reps
RPE 6.5-7.5
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
10 reps
RPE 6.5-7.5
2
Squat (Barbell)
4
10 reps
RPE 6.5-7.5
3
Bench Press (Barbell)
4
10 reps
RPE 6.5-7.5
4
Barbell Row
4
10 reps
RPE 6.5-7.5
5
Bicep Curl (Barbell)
4
10 reps
RPE 6.5-7.5
6
Push Press (Barbell)
4
10 reps
RPE 6.5-7.5
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 2
No exercises added to this day
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
2
Lunge (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
3
Chest Fly (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6.5-7.5
5
Kettlebell Swing
4 Sets
10 Reps
@6.5-7.5
6
Skull Crusher
4 Sets
10 Reps
@6.5-7.5
Day 4
No exercises added to this day
Day 5
1
AD Press
4 Sets
10 Reps
@6.5-7.5
2
Squat (Barbell)
4 Sets
10 Reps
@6.5-7.5
3
Bench Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
4
Barbell Row
4 Sets
10 Reps
@6.5-7.5
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@6.5-7.5
6
Push Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
2
Bench Press (Barbell)
4 Sets
10 Reps
@6.5-7.5
3
Squat (Barbell)
4 Sets
10 Reps
@6.5-7.5
4
Deadlift (Barbell)
4 Sets
10 Reps
@6.5-7.5
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@6.5-7.5
6
Behind-the-Neck Push Press
4 Sets
10 Reps
@6.5-7.5