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BoostcampPNG

Adaptive Muscle Growth

by Antonis Glykos

Program Description

Balances Upper Body, Core, Knee-supporting muscles

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 04, 2025 12:40
  • Last Edited
    Apr 09, 2025 07:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Dips Between Chairs
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Overhead Press (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Dips Between Chairs
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Overhead Press (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Dips Between Chairs
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Overhead Tricep Extension (Dumbbell)
1
-
5
Overhead Press (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Dips Between Chairs
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Overhead Tricep Extension (Dumbbell)
1
-
5
Overhead Press (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Reverse Bicep Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Reverse Bicep Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Side Plank
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Side Plank
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist (Dumbbell)
1
-
4
Dead Bug
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist (Dumbbell)
1
-
4
Dead Bug
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Squat (Bodyweight)
1
-
4
Romanian Deadlift (Dumbbell)
1
-
5
Wall Sit
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Squat (Bodyweight)
1
-
4
Romanian Deadlift (Dumbbell)
1
-
5
Wall Sit
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Wall Sit
1
-
5
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Wall Sit
1
-
5
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Sumo Squat
1
-
4
Wall Sit
1
-
5
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Sumo Squat
1
-
4
Wall Sit
1
-
5
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Sumo Squat
1
-
5
Wall Sit
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Sumo Squat
1
-
5
Wall Sit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pike Push Up
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Bench Press (Barbell)
1
-
5
Tricep Extension (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pike Push Up
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Bench Press (Barbell)
1
-
5
Tricep Extension (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Pike Push Up
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Overhead Tricep Extension (Dumbbell)
1
-
5
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Pike Push Up
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Overhead Tricep Extension (Dumbbell)
1
-
5
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Reverse Bicep Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Narrow Push Up
1
-
4
Reverse Bicep Curl (Dumbbell)
1
-
5
Overhead Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Side Plank
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Side Plank
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Copenhagen Plank
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Glute Bridge (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist
1
-
4
Bird Dog
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist (Dumbbell)
1
-
4
Dead Bug
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
-
2
Plank with Shoulder Taps
1
-
3
Russian Twist (Dumbbell)
1
-
4
Dead Bug
1
-
5
Hip Thrust (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Squat (Bodyweight)
1
-
4
Romanian Deadlift (Dumbbell)
1
-
5
Wall Sit
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Squat (Bodyweight)
1
-
4
Romanian Deadlift (Dumbbell)
1
-
5
Wall Sit
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Wall Sit
1
-
5
Deadlift (Barbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
Bent Over Row (Dumbbell)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Wall Sit
1
-
5
Deadlift (Barbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Sumo Squat
1
-
5
Wall Sit
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Sumo Squat
1
-
5
Wall Sit
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Sumo Squat
1
-
5
Wall Sit
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
-
2
One Arm Lateral Raise (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Sumo Squat
1
-
5
Wall Sit
1
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
1 Set
-
2
Dips Between Chairs
1 Set
-
3
Bicep Curl (Dumbbell)
1 Set
-
4
Tricep Kickback
1 Set
-
5
Overhead Press (Barbell)
1 Set
-
Day 2
1
Hanging Knee Raise
1 Set
-
2
Copenhagen Plank
1 Set
-
3
Russian Twist
1 Set
-
4
Side Plank
1 Set
-
5
Glute Bridge (Bodyweight)
1 Set
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
-
2
Bent Over Row (Dumbbell)
1 Set
-
3
Squat (Bodyweight)
1 Set
-
4
Romanian Deadlift (Dumbbell)
1 Set
-
5
Wall Sit
1 Set
-
Day 4
1
Push Up
1 Set
-
2
Pike Push Up
1 Set
-
3
Bicep Curl (Dumbbell)
1 Set
-
4
Bench Press (Barbell)
1 Set
-
5
Tricep Extension (Barbell)
1 Set
-
Day 5
1
Hanging Knee Raise
1 Set
-
2
Copenhagen Plank
1 Set
-
3
Russian Twist
1 Set
-
4
Side Plank
1 Set
-
5
Glute Bridge (Bodyweight)
1 Set
-
Day 6
1
Pull-Up (Bodyweight)
1 Set
-
2
Bent Over Row (Dumbbell)
1 Set
-
3
Squat (Bodyweight)
1 Set
-
4
Romanian Deadlift (Dumbbell)
1 Set
-
5
Wall Sit
1 Set
-