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BoostcampPNG

3 day Full Body Supersets Newborn Baby edition

by WB
5 athletes joined
5.0
(1 rating)

Program Description

Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions. Go heavy, go hard. You will also work on conditioning.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 18, 2024 04:42
  • Last Edited
    Oct 27, 2024 07:36

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
Upper Back
17.7%
Lats
10.7%
Hamstrings
9.5%
Triceps
8.2%
Glutes
8%
Quadriceps
7.8%
Chest
6.8%
Rear Delts
6.6%
Biceps
6%
Front Delts
4.5%
Middle Delts
4.1%
Calves
3.9%
Lower Back
2.9%
Abs
2.3%
Adductors
0.6%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2A
Goblet Squat
3
10 reps
-
2B
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Lat Pulldown
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
10 reps
-
2A
Hamstring Curl
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Neck Work
4
-
3B
Standing Calf Raise
4
-
4A
Parralel Pullup
3
-
4B
Rear Delt Fly (Machine)
3
-
5A
Hammer Curl
3
-
5B
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
10
10 reps
-
1B
Hammer Strength Bench Press
10
10 reps
-
2A
Face Pull
4
15 reps
-
2B
Neck Work Cable
4
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2A
Goblet Squat
3 Sets
10 Reps
-
2B
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3A
Lat Pulldown
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Box Squat (Barbell)
5 Sets
10 Reps
-
2A
Hamstring Curl
3 Sets
-
2B
Chest Fly (Dumbbell)
3 Sets
-
3A
Neck Work
4 Sets
-
3B
Standing Calf Raise
4 Sets
-
4A
Parralel Pullup
3 Sets
-
4B
Rear Delt Fly (Machine)
3 Sets
-
5A
Hammer Curl
3 Sets
-
5B
Overhead Tricep Extension (Cable)
3 Sets
-
Day 3
1A
Chest Supported Row (Machine)
10 Sets
10 Reps
-
1B
Hammer Strength Bench Press
10 Sets
10 Reps
-
2A
Face Pull
4 Sets
15 Reps
-
2B
Neck Work Cable
4 Sets
20 Reps
-