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Full Body, Full Body, Upper, Lower (Updated)

by SerLaLeche
1 athletes joined

Program Description

Trying out a new program to not get bored while having enough rest days for mobility and stretching. The way I will run this program is: Monday - Full Body 1 Tuesday - Rest Wednesday - Full Body 2 Thursday - Rest Friday - Upper Saturday - Lower Sunday - Rest If you think I can improve on anything let me know

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 21, 2025 05:02
  • Last Edited
    Jan 31, 2025 05:21
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BlogBannerPC
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-12 reps
-
5
Overhead Press (Barbell)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-10 reps
-
8
Standing Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Incline Bench Press (Smith Machine)
4
6-8 reps
-
3A
Deadlift (Barbell)
2
6-12 reps
-
3B
Romanian Deadlift (Barbell)
1
-
-
4
Single Leg Press
4
8-10 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
10-15 reps
-
8
Abs Crunch (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Hip Abductor (Machine)
2
12-15 reps
-
4
Lunge (Kettlebell)
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Bent Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Katana Extension
4
8-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
3
Leg Press
4 Sets
8-10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
6-12 Reps
-
5
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
6
Preacher Curl (EZ Bar)
4 Sets
8-10 Reps
-
7
Skull Crusher (Barbell)
4 Sets
8-10 Reps
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8
Standing Calf Raise
4 Sets
12-15 Reps
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Day 2
1
Pull-Up (Assisted)
4 Sets
8-10 Reps
-
2
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
-
3A
Deadlift (Barbell)
2 Sets
6-12 Reps
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3B
Romanian Deadlift (Barbell)
1 Set
-
-
4
Single Leg Press
4 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
7
Seated Dip (Machine)
3 Sets
10-15 Reps
-
8
Abs Crunch (Machine)
4 Sets
10-12 Reps
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Day 3
1
Leg Extension
4 Sets
10-12 Reps
-
2
Leg Curl
4 Sets
12-15 Reps
-
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Bent Leg Raise
4 Sets
12-15 Reps
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Day 4
1
T-Bar Row
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
4 Sets
8-12 Reps
-
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl
4 Sets
8-12 Reps
-
6
Katana Extension
4 Sets
8-10 Reps
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