Dj bodybuilding
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps | @9 |
| 3 | Chest Press (Machine) | 3 | 12 reps | @8 |
| 4 | Pec Deck (Machine) | 3 | 15 reps | @9 |
| 5 | One Arm Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 6 | Bicep Curl (Dumbbell) | 4 | 12 reps | @9 |
| 7 | Hammer Curl (Cable) | 4 | 12 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 0 reps |
| 2 | Seated Hamstring Curl | 1 | 0 reps |
| 3 | Leg Extension | 1 | 0 reps |
| 4 | Sumo Squat | 1 | 0 reps |
| 5 | Seated Calf Raise | 1 | 0 reps |
| 6 | Abs Crunch (Bodyweight) | 1 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3 reps | 82.5% |
| 2 | 5 reps | 75% | ||
| 2 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @9 |
| 3 | Chest Supported Row (Barbell) | 3 | 10 reps | @9 |
| 4 | Seated Wide-Grip Row (Cable) | 4 | 10 reps | @8 |
| 5 | Dumbbell Row | 2 | 12 reps | @9 |
| 6 | Skull Crusher (Dumbbell) | 4 | 12 reps | @9 |
| 7 | Tricep Extension (Cable) | 4 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 10 reps | @9 |
| 2 | Wide Grip Lat Pulldown | 3 | 12 reps | @9 |
| 3 | Chest Fly (Cable) | 3 | 12 reps | @9 |
| 4 | Seated Wide-Grip Row (Cable) | 4 | 12 reps | @9 |
| 5 | Shoulder Press (Machine) | 3 | 10 reps | @9.5 |
| 6 | Face Pull | 4 | 15 reps | @9 |
| 7 | Lying Side Lateral Raise | 5 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 3 | 5 reps | @7 |
| 2 | Squat (Paused) | 2 | 5 reps | @7 |
| 2 | 7 reps | @7 | ||
| 3 | Leg Press (45 Degrees) | 3 | 8 reps | @9 |
| 4 | Preacher Curl (Dumbbell) | 4 | 12 reps | @8 |
| 5 | Hammer Curl (Cable) | 3 | 10 reps | @9 |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps | @8 |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 12 reps | @8 |
| 1 | 10 reps | @8 |
Common questions
Yes, Dj bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dj bodybuilding is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dj bodybuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
