Program Description
The primary goal is to increase muscle size through hypertrophy.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout80 minutes
- CreatedJul 06, 2024 11:08
- Last EditedJul 14, 2024 11:50
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
10
1 mins
-
Week 1
1 / 1 Weeks
Day 7
1
Run10 Sets
1 mins
-
Day 4
1
Walk1 Set
30 mins
-
2
Stretching1 Set
5 mins
-
Day 5
1
Overhead Press (Barbell)3 Sets
8 Reps
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)3 Sets
8 Reps
-
4
Incline Curl (Dumbbell)3 Sets
10 Reps
-
5
Bench Press (Close Grip)3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
Day 1
1
Dumbbell Row3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)3 Sets
8 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Hammer Curl3 Sets
10 Reps
-
5
Bicep Curl (Barbell)3 Sets
12 Reps
-
6
Upright Row (Barbell)3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Skull Crusher3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
6
Lateral Raise (Cable)3 Sets
12 Reps
-
Day 6
1
Deadlift (Barbell)3 Sets
8 Reps
-
2
Squat (Barbell)3 Sets
10 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Lying Leg Curl3 Sets
12 Reps
-
5
Seated Calf Raise3 Sets
12 Reps
-
6
Abs Crunch (Weighted)3 Sets
12 Reps
-
7
Lying Leg Raise3 Sets
12 Reps
-
Day 3
1
Run1 Set
30 mins
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3
Hip Thrust (Barbell)3 Sets
10 Reps
-
4
Leg Press (45 Degrees)3 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
10 Reps
-
6
Abs Crunch (Weighted)3 Sets
12 Reps
-
7
Lying Leg Raise3 Sets
12 Reps
-