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Chest and quads growth

by Caleb C
5.0
(1 rating)

Program Description

Gains la

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    110 minutes
  • Created
    Feb 08, 2025 02:24
  • Last Edited
    Mar 03, 2025 07:19
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Chest Supported Row (Machine)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Leg Press
4 Sets
10 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-