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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2025 02:35
  • Last Edited
    Aug 30, 2025 04:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Wide Grip Lat Pulldown
2
-
6
Chest Supported Row (Machine)
2
-
7
T-Bar Row
2
-
8
Rear Delt Fly (Cable)
1
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Overhead Tricep Extension (Cable)
2
-
11
Preacher Curl (Dumbbell)
2
-
12
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Week 1
1 / 4 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Wide Grip Lat Pulldown
2 Sets
-
6
Chest Supported Row (Machine)
2 Sets
-
7
T-Bar Row
2 Sets
-
8
Rear Delt Fly (Cable)
1 Set
-
9
Single Arm Tricep Extension (Cable)
2 Sets
-
10
Overhead Tricep Extension (Cable)
2 Sets
-
11
Preacher Curl (Dumbbell)
2 Sets
-
12
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Hack Squat
2 Sets
-
4
Hip Abductor (Machine)
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Seated Hamstring Curl
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
-
8
Hanging Leg Raise
2 Sets
-
Day 4
1
Pec Deck (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Wide Grip Lat Pulldown
2 Sets
-
6
Chest Supported Row (Machine)
2 Sets
-
7
T-Bar Row
2 Sets
-
8
Rear Delt Fly (Cable)
1 Set
-
9
Single Arm Tricep Extension (Cable)
2 Sets
-
10
Overhead Tricep Extension (Cable)
2 Sets
-
11
Preacher Curl (Dumbbell)
2 Sets
-
12
Hammer Curl (Dumbbell)
2 Sets
-
Day 5
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Hack Squat
2 Sets
-
4
Hip Abductor (Machine)
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Seated Hamstring Curl
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
-
8
Hanging Leg Raise
2 Sets
-
Day 3
1
Cardio
1 Set
45 mins
-