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Zaneta fbw

by Robert L.
1 athletes joined

Program Description

For zaneta

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2025 07:13
  • Last Edited
    Apr 20, 2025 08:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
10-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
10-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
12-15 Reps
-