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by Dominic Nadaison

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 06, 2025 01:51
  • Last Edited
    Jul 06, 2025 04:27
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Dumbbell)
2
-
5
Bicep Curl (Machine)
2
-
6
Skull Crusher (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Decline Cable Press
2
-
4
Bench Press (Dumbbell)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Underhand Lat Pulldown
2
-
5
Bicep Curl (Barbell)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Barbell)
3
-
4
Lying Leg Curl
2
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
3
-
2
Lat Pulldown (Single Arm)
3
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
3
-
2
Lat Pulldown (Single Arm)
3
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
3
-
2
Lat Pulldown (Single Arm)
3
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
3
-
2
Lat Pulldown (Single Arm)
3
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
3
-
2
Lat Pulldown (Single Arm)
3
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
3
-
2
Lat Pulldown (Single Arm)
3
-
3
Bench Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Bicep Curl (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Curl
2 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Dumbbell)
2 Sets
-
5
Bicep Curl (Machine)
2 Sets
-
6
Skull Crusher (Dumbbell)
2 Sets
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Decline Cable Press
2 Sets
-
4
Bench Press (Dumbbell)
2 Sets
-
5
Behind The Back Lateral Raise (Cable)
3 Sets
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Underhand Lat Pulldown
2 Sets
-
5
Bicep Curl (Barbell)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Hack Squat
3 Sets
-
3
Bulgarian Split Squat (Barbell)
3 Sets
-
4
Lying Leg Curl
2 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-
Day 5
1
Barbell Shoulder Press
3 Sets
-
2
Lat Pulldown (Single Arm)
3 Sets
-
3
Bench Press (Barbell)
2 Sets
-
4
Chest Fly (Machine)
2 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-