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Wild Boi

by Booch
2 athletes joined

Program Description

Testing for ma boi

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 11:20
  • Last Edited
    Jun 18, 2025 09:12

Summary

Unleash your inner strength with the **Wild Boi** program, a dynamic 12-week training regimen designed for those ready to elevate their fitness game. Committed to three days a week, you'll tackle a mix of heavy barbell lifts, machine exercises, and targeted movements that sculpt your legs, chest, and back. With a focus on progressive overload, expect to push your limits and see real gains in strength and muscle definition. Get ready to transform your physique and embrace the wild side of lifting!
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Squat (Barbell)
1 Set
3+ Reps
85%
3
Bench Press (Barbell)
3 Sets
10 Reps
70%
4
Lat Pulldown
2 Sets
15 Reps
-
5
Lat Pulldown
1 Set
15+ Reps
-
6
Chest Press (Machine)
2 Sets
15 Reps
-
7
Chest Press (Machine)
1 Set
15+ Reps
-
8
Leg Press
2 Sets
15+ Reps
-
Day 2
1
Overhead Press (Barbell)
4 Sets
3 Reps
85%
2
Overhead Press (Barbell)
1 Set
3+ Reps
85%
3
Deadlift (Barbell)
3 Sets
10 Reps
70%
4
Seated Row (Cable)
2 Sets
15 Reps
-
5
Seated Row (Cable)
1 Set
3+ Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
1 Set
15+ Reps
-
8
Leg Curl
2 Sets
15 Reps
-
9
Leg Curl
1 Set
15+ Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
3+ Reps
85%
3
Squat (Barbell)
3 Sets
10+ Reps
70%
4
Lat Pulldown
2 Sets
15+ Reps
-
5
Lat Pulldown
1 Set
15+ Reps
-
6
Chest Press (Machine)
2 Sets
15 Reps
-
7
Leg Press
2 Sets
15 Reps
-