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Full body 5 times a week-obliterator Garage gym

by Murtaza R.
51 athletes joined
5.0
(1 rating)

Program Description

Staying fit and healthy is crucial for overall well-being. Regular exercise not only helps in maintaining a healthy weight but also improves cardiovascular health, boosts energy levels and enhances mood. However, with our busy schedules and hectic lifestyles, it can be challenging to find the time to hit the gym or go for a run. This is where a full body workout comes in handy.A full body workout is a type of exercise routine that targets all the major muscle groups in the body. It is a highly efficient and time-saving way to get a complete workout in a short amount of time. Unlike isolated exercises that focus on specific muscle groups, a full body workout engages all the muscles, providing a more balanced and effective workout

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2024 10:37
  • Last Edited
    Sep 30, 2024 04:09
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
16 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Spider Curl
4
4
Incline Bench Press (Dumbbell)
2
8 reps
5
Hammer Curl
2
16 reps
6
Chest Fly (Dumbbell)
3
12 reps
7
Standing Shoulder Press (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
2
30 reps
9
Dumbbell Bench Pullover
2
12 reps
10
Dumbbell Row
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
16 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Spider Curl
4
4
Incline Bench Press (Dumbbell)
2
8 reps
5
Hammer Curl
2
16 reps
6
Chest Fly (Dumbbell)
3
12 reps
7
Standing Shoulder Press (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
2
30 reps
9
Dumbbell Bench Pullover
2
12 reps
10
Dumbbell Row
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
16 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Spider Curl
4
4
Incline Bench Press (Dumbbell)
2
8 reps
5
Hammer Curl
2
16 reps
6
Chest Fly (Dumbbell)
3
12 reps
7
Standing Shoulder Press (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
2
30 reps
9
Dumbbell Bench Pullover
2
12 reps
10
Dumbbell Row
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
16 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Spider Curl
4
4
Incline Bench Press (Dumbbell)
2
8 reps
5
Hammer Curl
2
16 reps
6
Chest Fly (Dumbbell)
3
12 reps
7
Standing Shoulder Press (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
2
30 reps
9
Dumbbell Bench Pullover
2
12 reps
10
Dumbbell Row
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
20 reps
2
Shrug (Dumbbell)
2
15 reps
3
Neck Curl
2
25 reps
4
Abs Crunch (Bodyweight)
4
25 reps
5
Decline Crunch
2
15 reps
6
Lying Leg Raise
4
25 reps
7
Plank
2
2 mins
8
Side Plank
2
1 mins
9
Push Up (Incline)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
20 reps
2
Shrug (Dumbbell)
2
15 reps
3
Neck Curl
2
25 reps
4
Abs Crunch (Bodyweight)
4
25 reps
5
Decline Crunch
2
15 reps
6
Lying Leg Raise
4
25 reps
7
Plank
2
2 mins
8
Side Plank
2
1 mins
9
Push Up (Incline)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
20 reps
2
Shrug (Dumbbell)
2
15 reps
3
Neck Curl
2
25 reps
4
Abs Crunch (Bodyweight)
4
25 reps
5
Decline Crunch
2
15 reps
6
Lying Leg Raise
4
25 reps
7
Plank
2
2 mins
8
Side Plank
2
1 mins
9
Push Up (Incline)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
20 reps
2
Shrug (Dumbbell)
2
15 reps
3
Neck Curl
2
25 reps
4
Abs Crunch (Bodyweight)
4
25 reps
5
Decline Crunch
2
15 reps
6
Lying Leg Raise
4
25 reps
7
Plank
2
2 mins
8
Side Plank
2
1 mins
9
Push Up (Incline)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
2
Hammer Curl
2
10 reps
3
Reverse Bicep Curl (Dumbbell)
2
10 reps
4
Bench Press (Dumbbell)
3
8 reps
5
Incline Bench Press (Dumbbell)
3
8 reps
6
Chest Fly (Dumbbell)
3
8 reps
7
Standing Shoulder Press (Dumbbell)
3
15 reps
8
Lateral Raise (Dumbbell)
2
12 reps
9
Dumbbell Bench Pullover
2
8 reps
10
Dumbbell Row
4
10 reps
11
Shrug (Dumbbell)
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
16 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Spider Curl
4
4
Incline Bench Press (Dumbbell)
2
8 reps
5
Hammer Curl
2
16 reps
6
Chest Fly (Dumbbell)
3
12 reps
7
Standing Shoulder Press (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
2
30 reps
9
Dumbbell Bench Pullover
2
12 reps
10
Dumbbell Row
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
16 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Spider Curl
4
4
Incline Bench Press (Dumbbell)
2
8 reps
5
Hammer Curl
2
16 reps
6
Chest Fly (Dumbbell)
3
12 reps
7
Standing Shoulder Press (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
2
30 reps
9
Dumbbell Bench Pullover
2
12 reps
10
Dumbbell Row
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
16 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Spider Curl
4
4
Incline Bench Press (Dumbbell)
2
8 reps
5
Hammer Curl
2
16 reps
6
Chest Fly (Dumbbell)
3
12 reps
7
Standing Shoulder Press (Dumbbell)
4
15 reps
8
Lateral Raise (Dumbbell)
2
30 reps
9
Dumbbell Bench Pullover
2
12 reps
10
Dumbbell Row
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Goblet Squat
2
10 reps
3
Split Squat (Dumbbell)
2
8 reps
4
Deadlift (Dumbbell)
3
8 reps
5
Lunge (Dumbbell)
2
10 reps
6
Hip Thrust (Dumbbell)
3
8 reps
7
Standing Calf Raise
3
20 reps
Week 1
1 / 4 Weeks
Day 4
1
Wrist Curls
3 Sets
20 Reps
2
Shrug (Dumbbell)
2 Sets
15 Reps
3
Neck Curl
2 Sets
25 Reps
4
Abs Crunch (Bodyweight)
4 Sets
25 Reps
5
Decline Crunch
2 Sets
15 Reps
6
Lying Leg Raise
4 Sets
25 Reps
7
Plank
2 Sets
2 mins
8
Side Plank
2 Sets
1 mins
9
Push Up (Incline)
2 Sets
15 Reps
Day 3
1
Walk
1 Set
30 mins
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
2 Sets
10 Reps
3
Reverse Bicep Curl (Dumbbell)
2 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
8 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
6
Chest Fly (Dumbbell)
3 Sets
8 Reps
7
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
12 Reps
9
Dumbbell Bench Pullover
2 Sets
8 Reps
10
Dumbbell Row
4 Sets
10 Reps
11
Shrug (Dumbbell)
2 Sets
12 Reps
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Murtaza R.Age 20, Man
4 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
:)