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
- LevelNovice, Intermediate, Beginner, Advanced
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2024 10:37
- Last EditedJan 11, 2025 03:10
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curls3 Sets
20 Reps
-
2
Shrug (Dumbbell)2 Sets
15 Reps
-
3
Neck Curl2 Sets
25 Reps
-
4
Abs Crunch (Bodyweight)4 Sets
25 Reps
-
5
Decline Crunch2 Sets
15 Reps
-
6
Lying Leg Raise4 Sets
25 Reps
-
7
Plank2 Sets
2 mins
-
8
Side Plank2 Sets
1 mins
-
9
Push Up (Incline)2 Sets
15 Reps
-
Day 3
1
Walk1 Set
30 mins
-
Day 5
1
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
2
Hammer Curl2 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 Pullover2 Sets
8 Reps
-
10
Dumbbell Row4 Sets
10 Reps
-
11
Shrug (Dumbbell)2 Sets
12 Reps
-
Day 6
1
Squat (Barbell)3 Sets
8 Reps
-
2
Goblet Squat2 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 Raise3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8 Reps
-
2
Goblet Squat2 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 Raise3 Sets
20 Reps
-
Day 1
1
Bicep Curl (Dumbbell)6 Sets
16 Reps
-
2
Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Spider Curl4 Sets
-
4
Incline Bench Press (Dumbbell)2 Sets
8 Reps
-
5
Hammer Curl2 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 Pullover2 Sets
12 Reps
-
10
Dumbbell Row4 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Murtaza R.Age 20, Man
7 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
:)