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Body builder works out (1)

by Hunter D.

Program Description

Strength

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 10, 2025 12:07
  • Last Edited
    Nov 10, 2025 12:27
Muscle Engagement
Front
Back
MuscleSet
Chest
14.4%
Triceps
14.2%
Biceps
11.8%
Quadriceps
10.9%
Front Delts
8.4%
Hamstrings
7.2%
Middle Delts
6.4%
Glutes
5.5%
Calves
5.4%
Upper Back
4.6%
Lats
4.1%
Forearms
2%
Abs
1.2%
Lower Back
1.2%
Adductors
1.2%
Rear Delts
0.9%
Abductors
0.6%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press
4
8 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Hammer Curl (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bicep Curl (Barbell)
4 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6
Seated Row (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Leg Press
4 Sets
8 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Chest Press (Machine)
3 Sets
10 Reps
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6
Chest Fly (Cable)
3 Sets
12 Reps
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Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
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2
Dip (Bodyweight)
3 Sets
8 Reps
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3
Chest Fly (Cable)
3 Sets
12 Reps
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4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
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5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
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6
Hammer Curl (Cable)
3 Sets
12 Reps
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