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BoostcampPNG

LLUC 1

by Gabriel E.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 25, 2025 08:43
  • Last Edited
    Mar 31, 2025 08:53
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
2
8 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Chin-Up (Weighted)
2
7 reps
-
3
Dip (Weighted)
2
11 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
2
6 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
2
8 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Chin-Up (Weighted)
2
7 reps
-
3
Dip (Weighted)
2
11 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
2
6 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
2
8 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Chin-Up (Weighted)
2
7 reps
-
3
Dip (Weighted)
2
11 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
2
6 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Leg Extension
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Chinese Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
4 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
4 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
4 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
2
24 reps
-
6
Bench Press (Barbell)
2
5 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chin-Up (Weighted)
2 Sets
8 Reps
-
3
Dip (Weighted)
2 Sets
12 Reps
-
4
Barbell Row
2 Sets
10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Deadlift (Barbell)
2 Sets
5 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Seated Hamstring Curl
2 Sets
12 Reps
-
5
Chinese Plank
1 Set
3 mins
-
Day 3
1
Chin-Up (Weighted)
1 Set
AMRAP
-
2
Chin-Up (Bodyweight)
1 Set
AMRAP
-
3
Dip (Weighted)
1 Set
AMRAP
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
Dumbbell Row
2 Sets
24 Reps
-
6
Bench Press (Barbell)
2 Sets
5 Reps
-
7
Preacher Curl (Barbell)
2 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
12 Reps
-