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BoostcampPNG

Full body

by Owen Watt
2 athletes joined

Program Description

Muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2024 03:49
  • Last Edited
    Sep 22, 2024 09:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
5 reps
RPE 9
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
12 reps
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Hammer Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Skull Crusher
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Dumbbell Row
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Wrist Curls
3
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Ab Wheel
3
15 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 9
6
Dip (Bodyweight)
1
50 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@9
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
5
Wrist Curls
3 Sets
12 Reps
@10
6
Lat Pulldown
3 Sets
10 Reps
@9
Day 2
1
Shrug (Barbell)
3 Sets
12 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Hammer Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Skull Crusher
3 Sets
10 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Dumbbell Row
3 Sets
12 Reps
@9
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Wrist Curls
3 Sets
12 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Ab Wheel
3 Sets
15 Reps
@10
5
Squat (Barbell)
3 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
50 Reps
@10