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November

by Miksa M.

Program Description

Eros cucc

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 14, 2024 11:33
  • Last Edited
    Jun 18, 2025 11:51

Summary

**November** is a focused 4-week program designed to elevate your strength and sculpt your upper body. With three training days each week, you’ll engage in a variety of exercises targeting your chest, back, and arms, utilizing both machines and free weights. Expect to build muscle and enhance your performance through a balanced mix of compound and isolation movements. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
25.5%
Triceps
25.3%
Chest
14.9%
Upper Back
11.7%
Lats
8.8%
Front Delts
5.9%
Middle Delts
3.2%
Forearms
2.5%
Rear Delts
2.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Single Arm High Row (Cable)
3
-
4
Reverse Pec Deck
2
-
5
Bicep Curl (Machine)
3
-
6
Bayesian Curl
4
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Single Arm High Row (Cable)
3
-
4
Reverse Pec Deck
2
-
5
Bicep Curl (Machine)
3
-
6
Bayesian Curl
4
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Single Arm High Row (Cable)
3
-
4
Reverse Pec Deck
2
-
5
Bicep Curl (Machine)
3
-
6
Bayesian Curl
4
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Single Arm High Row (Cable)
3
-
4
Reverse Pec Deck
2
-
5
Bicep Curl (Machine)
3
-
6
Bayesian Curl
4
-
7
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Dip (Assisted)
2
-
3
Bicep Curl (Cable)
3
-
4
Bicep Curl (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Dip (Assisted)
2
-
3
Bicep Curl (Cable)
3
-
4
Bicep Curl (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Dip (Assisted)
2
-
3
Bicep Curl (Cable)
3
-
4
Bicep Curl (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Dip (Assisted)
2
-
3
Bicep Curl (Cable)
3
-
4
Bicep Curl (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
4
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Chest Press (Machine)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Single Arm High Row (Cable)
3 Sets
-
4
Reverse Pec Deck
2 Sets
-
5
Bicep Curl (Machine)
3 Sets
-
6
Bayesian Curl
4 Sets
-
7
Bicep Curl (Cable)
2 Sets
-
Day 3
1
Bayesian Curl
4 Sets
-
2
Dip (Assisted)
2 Sets
-
3
Bicep Curl (Cable)
3 Sets
-
4
Bicep Curl (Machine)
3 Sets
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
-
6
Overhead Tricep Extension (Cable)
4 Sets
-