logo
BoostcampPNG

Neeraj Client Program

by xavier A.
1 athletes joined

Program Description

Program for Client

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2025 04:33
  • Last Edited
    Jun 18, 2025 01:02

Summary

Embark on a transformative 12-week journey with the Neeraj Client Program, designed for those ready to elevate their strength training. This program spans three days a week, focusing on compound and isolation movements that target all major muscle groups, including the chest, back, arms, legs, and core. Each workout is carefully structured to optimize your performance and recovery, ensuring you build muscle and enhance endurance effectively. Equip yourself with a full gym and get ready to push your limits!
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
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
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Bicep Curl (Barbell)
3 Sets
-
4
Tricep Pushdown Straight Bar
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Decline Crunch (Weighted)
2 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Seated Overhead Press (Dumbbell)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lying Leg Raise
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bicep Curl (Dumbbell)
3 Sets
-
3
Tricep Pushdown Rope
3 Sets
-
4
Lateral Raise (Cable)
2 Sets
-