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BoostcampPNG

olympia prep

by Християн Василев

Program Description

bodybuilding pumping

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2025 06:08
  • Last Edited
    Nov 29, 2025 01:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Biceps
12.8%
Front Delts
12.3%
Chest
11.6%
Quadriceps
8.8%
Middle Delts
7.4%
Upper Back
6%
Lats
5.8%
Hamstrings
5.5%
Glutes
4.6%
Forearms
3.7%
Rear Delts
3%
Abs
1.5%
Lower Back
1.1%
Adductors
0.6%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
15 reps
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pec Deck (Machine)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Rope Push Down (Cable)
2
-
7
Single Arm Underhand Cable Triceps Pulldown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Dip (Bodyweight)
2
-
5
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Skull Crusher (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
1
2
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
2
1
1
12 reps
8 reps
6 reps
-
-
-
4
Incline Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
2
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
2
1
1
12 reps
8 reps
6 reps
-
-
-
4
Dip (Bodyweight)
3
-
5
Chest Fly (Dumbbell)
1
2
1
1
15 reps
12 reps
10 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Goblet Squat
2
-
3
Hack Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Lying Leg Curl
2
-
4
Single Leg Press
2
-
5
Single-Leg Leg Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
1
2
20 reps
15 reps
12 reps
10 reps
-
-
-
-
-
2
Underhand Lat Pulldown
2
2
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Dumbbell)
2
1
12 reps
10 reps
-
-
5
High Row
2
1
12 reps
10 reps
-
-
6
Back Extension
2
1
15 reps
120 reps
-
-
7
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Incline Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
1
1
2
20 reps
15 reps
12 reps
10 reps
-
-
-
-
-
3
Goblet Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
-
2
Bent Over Row (Barbell)
2
-
3
T-Bar Row
2
-
4
Single Arm Neutral Row
2
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Preacher Curl (Dumbbell)
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Medium Neutral Grip
2
-
2
Underhand Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
T-Bar Row
2
-
5
Single Arm Neutral Row
2
-
6
Overhand Row
2
-
7
Pullover (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Medium Neutral Grip
2
-
2
Underhand Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Single Arm Neutral Row
2
-
5
Overhand Row
2
-
6
Standing Pullover (Cable)
2
-
7
21s (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Extension
2
1
2
1
12 reps
10 reps
8 reps
-
-
-
-
3
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hack Squat
1
1
1
2
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Press (45 Degrees)
1
1
4
15 reps
12 reps
10 reps
-
-
-
6
Sissy Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
-
2
Band Pull Apart
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Machine)
2
-
7
Dips Between Chairs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
2
-
2
Band Pull Apart
2
-
3
Shoulder Press (Machine)
2
-
4
Standing Underhand Ez Bar Front Raise
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Pec Deck (Machine)
2
-
7
Cable Fly Low To High
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
2
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shoulder Press (Plate Loaded)
1
1
3
12 reps
10 reps
6 reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1
1
1
2
15 reps
12 reps
10 reps
-
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
-
-
-
-
7
Spider Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
2
Overhead Press (Machine)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Plate Loaded)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
4
One Arm Lateral Raise (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
6
Chest Supported Lateral Raise
1
1
3
20 reps
15 reps
8 reps
-
-
-
7
Chest Fly (Cable)
2
1
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Overhead Extension (EZ Bar)
2
-
3
Dips Between Chairs
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Spider Curl
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Cable Crossover
2
-
8
Bicep Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
-
2
Close Grip Bench Press (Smith Machine)
2
-
3
Skull Crusher (Dumbbell)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Concentration Curl
2
-
6
Spider Curl
2
-
7
Seated Dumbbell Curl
2
-
8
Reverse Curl (Barbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
2
3
12 reps
10 reps
6 reps
-
-
-
2
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Spider Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Diamond Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Skull Crusher (Dumbbell)
1
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
2
12 reps
10 reps
8 reps
-
-
-
-
5
Preacher Curl (Barbell)
1
1
1
1
3
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
-
-
-
-
7
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Spider Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Fly (Cable)
1 Set
15 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Tricep Rope Push Down (Cable)
2 Sets
-
7
Single Arm Underhand Cable Triceps Pulldown
2 Sets
-
Day 2
1
Leg Extension
2 Sets
-
2
Goblet Squat
2 Sets
-
3
Hack Squat
2 Sets
-
Day 3
1
Standing Pullover (Cable)
2 Sets
-
2
Bent Over Row (Barbell)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Single Arm Neutral Row
2 Sets
-
5
Seated Row (Cable)
2 Sets
-
6
Bicep Curl (Barbell)
2 Sets
-
7
Preacher Curl (Dumbbell)
2 Sets
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
-
Day 4
1
Rear Delt Fly (Dumbbell)
2 Sets
-
2
Band Pull Apart
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
7
Dips Between Chairs
2 Sets
-
Day 5
1
Tricep Rope Push Down (Cable)
2 Sets
-
2
Overhead Extension (EZ Bar)
2 Sets
-
3
Dips Between Chairs
2 Sets
-
4
Preacher Curl (Dumbbell)
2 Sets
-
5
Spider Curl
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Cable Crossover
2 Sets
-
8
Bicep Curl (Cable)
2 Sets
-