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Nose

by Joaquin I.
1 athletes joined

Program Description

Get a bigger chest and back

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 02:30
  • Last Edited
    May 19, 2025 02:49
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Bicep Curl (Cable)
4
-
4
21s (EZ Bar)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
One Arm Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Seated Row (Cable)
4
-
3
Wide Grip Lat Pulldown
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Tricep Pushdown (Cable)
3
-
6
French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
6
Lying Leg Curl
3
-
7
Standing Calf Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Supported Row (Machine)
4
-
4
Lat Pulldown
4
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Bicep Curl (Cable)
4 Sets
-
4
21s (EZ Bar)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
One Arm Lateral Raise (Cable)
3 Sets
-
Day 2
1
Chest Supported Row (Machine)
4 Sets
-
2
Seated Row (Cable)
4 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Lat Pulldown (Close Grip)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
French Press
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Hack Squat
3 Sets
-
4
Leg Extension
3 Sets
-
5
Leg Curl
3 Sets
-
6
Lying Leg Curl
3 Sets
-
7
Standing Calf Raise
5 Sets
-
Day 4
1
Incline Chest Press (Machine)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Chest Supported Row (Machine)
4 Sets
-
4
Lat Pulldown
4 Sets
-