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BoostcampPNG

Epic Handshake Bodybuilding

by Harp S.

Program Description

Cutting weight while retaining muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 22, 2024 06:08
  • Last Edited
    Jul 24, 2024 12:34
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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
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
2
Dip (Assisted)
2
10 reps
3
Dumbbell Bench Press
2
10 reps
4
Lateral Raise (Dumbbell)
2
20 reps
5
Lateral Raise (Cable)
2
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
3
T-Bar Row
3
12 reps
4
Hammer Curl
2
10 reps
5
Concentration Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
2
Leg Extension
3
10 reps
3
Romanian Deadlift (Barbell)
2
10 reps
4
Hanging Leg Raise
2
8 reps
5
Lying Leg Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
2
Dip (Assisted)
4
10 reps
3
Incline Bench Press (Dumbbell)
2
10 reps
4
Lateral Raise (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Overhead Tricep Extension (Cable)
2
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
2
Chest Supported Row (Machine)
3
12 reps
3
Lying Rear Lateral Raise
3
15 reps
4
Hammer Curl
2
12 reps
5
Bicep Curl (Barbell)
3
8 reps
6
Rear Shrug
2
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
2
Dip (Assisted)
2 Sets
10 Reps
3
Dumbbell Bench Press
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
20 Reps
5
Lateral Raise (Cable)
2 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Wide Grip Lat Pulldown
2 Sets
10 Reps
2
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
6 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Hammer Curl
2 Sets
10 Reps
5
Concentration Curl
2 Sets
10 Reps
Day 3
1
Back Extension (Weighted)
2 Sets
10 Reps
2
Leg Extension
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
4
Hanging Leg Raise
2 Sets
8 Reps
5
Lying Leg Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
2
Dip (Assisted)
4 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
Day 5
1
Barbell Row
3 Sets
7 Reps
2
Chest Supported Row (Machine)
3 Sets
12 Reps
3
Lying Rear Lateral Raise
3 Sets
15 Reps
4
Hammer Curl
2 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
8 Reps
6
Rear Shrug
2 Sets
12 Reps