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BoostcampPNG

bahi metod

by Bahy

Program Description

cuma buat orang yang udah putus asa, ribet soalnya *GUIDE!!* - Use a rep range of 4–6 reps. - Add 1 rep each session. - Once the program is completed, restart it and begin with the weight you used in Week 5.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 05:54
  • Last Edited
    Aug 10, 2025 08:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
4
-
7
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Single Arm Iso Row
2
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
5
Back Extension (Weighted)
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
2
-
3
Hip Adductor (Machine)
4
-
4
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Bench Press (Dumbbell)
2
-
3
Seated Dip (Machine)
2
-
4
Chest Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Seated Row (Cable)
2
-
8
Single Arm Iso Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Single Arm Tricep Extension (Cable)
4
-
5
Tricep Pushdown (Cable)
2
-
6
Bicep Curl (Dumbbell)
2
-
7
Hammer Curl
2
-
8
Reverse Bicep Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
4
Back Extension (Weighted)
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Hip Adductor (Machine)
4
-
3
Seated Calf Raise
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Seated Dip (Machine)
2 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Single Arm Tricep Extension (Cable)
4 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Lat Pulldown (Close Grip)
2 Sets
-
3
Seated Row (Cable)
2 Sets
-
4
Single Arm Iso Row
2 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Hammer Curl
2 Sets
-
8
Reverse Bicep Curl (Dumbbell)
2 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Bench Press (Dumbbell)
2 Sets
-
3
Seated Dip (Machine)
2 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Lat Pulldown (Close Grip)
2 Sets
-
7
Seated Row (Cable)
2 Sets
-
8
Single Arm Iso Row
2 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Rear Delt Fly (Machine)
3 Sets
-
4
Single Arm Tricep Extension (Cable)
4 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Hammer Curl
2 Sets
-
8
Reverse Bicep Curl (Dumbbell)
2 Sets
-
Day 3
1
Leg Press
2 Sets
-
2
Leg Extension
2 Sets
-
3
Hip Adductor (Machine)
4 Sets
-
4
Seated Calf Raise
2 Sets
-
5
Back Extension (Weighted)
2 Sets
-
6
Cable Crunch
2 Sets
-
Day 6
1
Hamstring Curl
2 Sets
-
2
Hip Adductor (Machine)
4 Sets
-
3
Seated Calf Raise
2 Sets
-
4
Back Extension (Weighted)
2 Sets
-
5
Cable Crunch
2 Sets
-