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The F Gang phase 2

by Frank L.
1 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 02, 2024 01:51
  • Last Edited
    Dec 27, 2024 01:03

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
Glutes
16.3%
Quadriceps
14.2%
Hamstrings
13.8%
Abs
7.9%
Upper Back
7.4%
Chest
6.6%
Front Delts
6.4%
Triceps
5.9%
Lats
5.9%
Lower Back
4.3%
Biceps
3%
Middle Delts
2.3%
Adductors
2.2%
Abductors
2.1%
Rear Delts
1.6%
Forearms
0%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Abs Crunch (Weighted)
3
-
4
Chest Press (Machine)
3
-
5
Lat Pulldown
3
-
6
Dip (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Seated Row (Cable)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Seated Dip (Machine)
1
-
5
Abs Crunch (Weighted)
1
-
6
Chest Press (Machine)
1
-
7
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Seated Row (Cable)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Seated Dip (Machine)
1
-
5
Abs Crunch (Weighted)
1
-
6
Chest Press (Machine)
1
-
7
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Seated Row (Cable)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Seated Dip (Machine)
1
-
5
Abs Crunch (Weighted)
1
-
6
Chest Press (Machine)
1
-
7
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
-
2
Seated Row (Cable)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Seated Dip (Machine)
1
-
5
Abs Crunch (Weighted)
1
-
6
Chest Press (Machine)
1
-
7
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Abs Crunch (Weighted)
3
-
4
Chest Press (Machine)
3
-
5
Lat Pulldown
3
-
6
Dip (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Press (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Tricep Extension (Barbell)
1
-
6
Lying Tricep Extension (Barbell)
1
-
7
Abs Crunch (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Abs Crunch (Weighted)
3
-
4
Chest Press (Machine)
3
-
5
Lat Pulldown
3
-
6
Dip (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Hip Abductor (Machine)
3
-
3
Leg Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Leg Extension
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Curl
1
-
5
Lunge (Dumbbell)
1
-
6
Wall Sit
1
-
7
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Curl
1
-
5
Lunge (Dumbbell)
1
-
6
Wall Sit
1
-
7
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Curl
1
-
5
Lunge (Dumbbell)
1
-
6
Wall Sit
1
-
7
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Curl
1
-
5
Lunge (Dumbbell)
1
-
6
Wall Sit
1
-
7
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Hip Abductor (Machine)
3
-
3
Leg Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Leg Extension
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Leg Extension
1
-
4
Leg Press (45 Degrees)
1
-
5
Hip Abductor (Machine)
1
-
6
Single Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Leg Extension
1
-
4
Leg Press (45 Degrees)
1
-
5
Hip Abductor (Machine)
1
-
6
Single Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Hip Abductor (Machine)
3
-
3
Leg Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Leg Extension
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
-
2
Chest Fly (Machine)
3
-
3
Rear Delt Row
3
-
4
Hip Thrust (Barbell)
3
-
5
Tricep Extension (Barbell)
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
-
2
Glute Bridge (Dumbbell)
1
-
3
Glute-Ham Raise
1
-
4
Sumo Deadlift (Dumbbell)
1
-
5
Side Crunch (Cable)
1
-
6
Upright Row (Cable)
1
-
7
Pull Through (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
-
2
Glute Bridge (Dumbbell)
1
-
3
Glute-Ham Raise
1
-
4
Sumo Deadlift (Dumbbell)
1
-
5
Side Crunch (Cable)
1
-
6
Upright Row (Cable)
1
-
7
Pull Through (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
-
2
Glute Bridge (Dumbbell)
1
-
3
Glute-Ham Raise
1
-
4
Sumo Deadlift (Dumbbell)
1
-
5
Side Crunch (Cable)
1
-
6
Upright Row (Cable)
1
-
7
Pull Through (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
-
2
Glute Bridge (Dumbbell)
1
-
3
Glute-Ham Raise
1
-
4
Sumo Deadlift (Dumbbell)
1
-
5
Side Crunch (Cable)
1
-
6
Upright Row (Cable)
1
-
7
Pull Through (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
-
2
Chest Fly (Machine)
3
-
3
Rear Delt Row
3
-
4
Hip Thrust (Barbell)
3
-
5
Tricep Extension (Barbell)
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Box Squat (Barbell)
1
-
3
Front Squat (Paused)
2
-
4
Glute-Ham Raise
1
-
5
Glute Bridge (Dumbbell)
1
-
6
Front Raise
1
-
7
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Box Squat (Barbell)
1
-
3
Front Squat (Paused)
2
-
4
Glute-Ham Raise
1
-
5
Glute Bridge (Dumbbell)
1
-
6
Front Raise
1
-
7
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
-
2
Chest Fly (Machine)
3
-
3
Rear Delt Row
3
-
4
Hip Thrust (Barbell)
3
-
5
Tricep Extension (Barbell)
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Kettlebell Gorilla Row
3
-
5
Squat (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
-
2
Front Raise
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Romanian Deadlift (Dumbbell)
1
-
6
Squat (Smith Machine)
1
-
7
Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
-
2
Front Raise
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Romanian Deadlift (Dumbbell)
1
-
6
Squat (Smith Machine)
1
-
7
Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
-
2
Front Raise
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Romanian Deadlift (Dumbbell)
1
-
6
Squat (Smith Machine)
1
-
7
Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
-
2
Front Raise
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Romanian Deadlift (Dumbbell)
1
-
6
Squat (Smith Machine)
1
-
7
Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Kettlebell Gorilla Row
3
-
5
Squat (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Suitcase Deadlift
1
-
3
Lateral Lunge (Weighted)
1
-
4
Kettlebell Gorilla Row
1
-
5
Push Up (Incline)
1
-
6
Jump Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Suitcase Deadlift
1
-
3
Lateral Lunge (Weighted)
1
-
4
Kettlebell Gorilla Row
1
-
5
Push Up (Incline)
1
-
6
Jump Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Kettlebell Gorilla Row
3
-
5
Squat (Smith Machine)
3
-
Week 1
1 / 9 Weeks
Day 1
1
Single Arm Row (Dumbbell)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Abs Crunch (Weighted)
3 Sets
-
4
Chest Press (Machine)
3 Sets
-
5
Lat Pulldown
3 Sets
-
6
Dip (Assisted)
3 Sets
-
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
-
2
Hip Abductor (Machine)
3 Sets
-
3
Leg Curl
3 Sets
-
4
Lunge (Dumbbell)
3 Sets
-
5
Leg Extension
3 Sets
-
6
Romanian Deadlift (Barbell)
3 Sets
-
Day 3
1
Sumo Deadlift (Dumbbell)
3 Sets
-
2
Chest Fly (Machine)
3 Sets
-
3
Rear Delt Row
3 Sets
-
4
Hip Thrust (Barbell)
3 Sets
-
5
Tricep Extension (Barbell)
3 Sets
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
-
Day 4
1
Front Raise
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Kettlebell Gorilla Row
3 Sets
-
5
Squat (Smith Machine)
3 Sets
-