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BoostcampPNG

She v2

by Danny_P_608977
2 athletes joined

Program Description

Full body 3x

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2024 04:26
  • Last Edited
    Sep 19, 2024 03:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Upper Back
10.1%
Hamstrings
9.7%
Glutes
9.2%
Triceps
9.2%
Abs
8.8%
Lats
7.4%
Middle Delts
5.5%
Front Delts
5.1%
Biceps
5.1%
Calves
4.6%
Rear Delts
4.1%
Chest
3.7%
Lower Back
3.7%
Adductors
2.3%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
1B
Dip (Weighted)
3 Sets
6-10 Reps
@8
2A
AD Press
3 Sets
8-12 Reps
@8
2B
Nordic Curl
3 Sets
AMRAP
@8
3A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3B
Hammer Curl
3 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@8
Day 3
1A
Safety Bar Squat
1 Set
2 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@8
2A
T-Bar Row
3 Sets
8-12 Reps
@8
2B
Standing Calf Raise
3 Sets
10-15 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8
3B
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8
4A
Lat Prayer
3 Sets
8-12 Reps
@8
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 2
1A
Squat (Barbell)
3 Sets
5-8 Reps
@8
1B
Dumbbell Row
3 Sets
8-12 Reps
@8
2A
Trap Bar Deadlift
3 Sets
4-6 Reps
@8
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
3A
Sissy Squat
3 Sets
AMRAP
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4A
Straight Leg Calf Raise
3 Sets
12-20 Reps
@8
4B
Cable Crunch
3 Sets
10-15 Reps
@8