logo
BoostcampPNG

Chris Workout Program

by Anthony Garduno

Program Description

15 pound loss 210 Calorie goal: 2600 Protein 178 grams/day Range: 95 - 249 Carbs Includes Sugar 389 grams/day Range: 311 - 518 Fat Includes Saturated Fat 83 grams/day Range: 66 - 116 Sugar <78 grams/day Saturated Fat <33 grams/day

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2024 12:25
  • Last Edited
    Aug 04, 2024 12:30
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
4
Chest Supported Row (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
4
Chest Supported Row (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
4
Chest Supported Row (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
4
Chest Supported Row (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
4
Chest Supported Row (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
4
Chest Supported Row (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
4
Chest Supported Row (Dumbbell)
3
6-8 reps
5
Pullover (Dumbbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
4
Chest Supported Row (Dumbbell)
3
6-8 reps
5
Pullover (Dumbbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
4
Chest Supported Row (Dumbbell)
3
6-8 reps
5
Pullover (Dumbbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
4
Chest Supported Row (Dumbbell)
3
6-8 reps
5
Pullover (Dumbbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
4
Chest Supported Row (Dumbbell)
3
6-8 reps
5
Pullover (Dumbbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
4
Chest Supported Row (Dumbbell)
3
6-8 reps
5
Pullover (Dumbbell)
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Leg Extension
4
10-12 reps
4
Seated Calf Raise
4
10-12 reps
5
Abs Crunch (Weighted)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Leg Extension
4
10-12 reps
4
Seated Calf Raise
4
10-12 reps
5
Abs Crunch (Weighted)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Leg Extension
4
10-12 reps
4
Seated Calf Raise
4
10-12 reps
5
Abs Crunch (Weighted)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Leg Extension
4
10-12 reps
4
Seated Calf Raise
4
10-12 reps
5
Abs Crunch (Weighted)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Leg Extension
4
10-12 reps
4
Seated Calf Raise
4
10-12 reps
5
Abs Crunch (Weighted)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Leg Extension
4
10-12 reps
4
Seated Calf Raise
4
10-12 reps
5
Abs Crunch (Weighted)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Leg Extension
4
6-8 reps
4
Seated Calf Raise
4
6-8 reps
5
Abs Crunch (Weighted)
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Leg Extension
4
6-8 reps
4
Seated Calf Raise
4
6-8 reps
5
Abs Crunch (Weighted)
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Leg Extension
4
6-8 reps
4
Seated Calf Raise
4
6-8 reps
5
Abs Crunch (Weighted)
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Leg Extension
4
6-8 reps
4
Seated Calf Raise
4
6-8 reps
5
Abs Crunch (Weighted)
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Leg Extension
4
6-8 reps
4
Seated Calf Raise
4
6-8 reps
5
Abs Crunch (Weighted)
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Leg Extension
4
6-8 reps
4
Seated Calf Raise
4
6-8 reps
5
Abs Crunch (Weighted)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
2
Bicep Curl (EZ Bar)
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Incline Bench Press (Barbell)
4
10-12 reps
5
Seated Row (Machine)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
2
Bicep Curl (EZ Bar)
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Incline Bench Press (Barbell)
4
10-12 reps
5
Seated Row (Machine)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
2
Bicep Curl (EZ Bar)
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Incline Bench Press (Barbell)
4
10-12 reps
5
Seated Row (Machine)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
2
Bicep Curl (EZ Bar)
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Incline Bench Press (Barbell)
4
10-12 reps
5
Seated Row (Machine)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
2
Bicep Curl (EZ Bar)
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Incline Bench Press (Barbell)
4
10-12 reps
5
Seated Row (Machine)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
2
Bicep Curl (EZ Bar)
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Incline Bench Press (Barbell)
4
10-12 reps
5
Seated Row (Machine)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
2
Bicep Curl (EZ Bar)
4
6-8 reps
3
Shoulder Press (Machine)
4
6-8 reps
4
Incline Bench Press (Barbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
2
Bicep Curl (EZ Bar)
4
6-8 reps
3
Shoulder Press (Machine)
4
6-8 reps
4
Incline Bench Press (Barbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
2
Bicep Curl (EZ Bar)
4
6-8 reps
3
Shoulder Press (Machine)
4
6-8 reps
4
Incline Bench Press (Barbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
2
Bicep Curl (EZ Bar)
4
6-8 reps
3
Shoulder Press (Machine)
4
6-8 reps
4
Incline Bench Press (Barbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
2
Bicep Curl (EZ Bar)
4
6-8 reps
3
Shoulder Press (Machine)
4
6-8 reps
4
Incline Bench Press (Barbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
2
Bicep Curl (EZ Bar)
4
6-8 reps
3
Shoulder Press (Machine)
4
6-8 reps
4
Incline Bench Press (Barbell)
4
6-8 reps
5
Seated Row (Machine)
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4
Standing Calf Raise
4
10-12 reps
5
Oblique Crunch
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4
Standing Calf Raise
4
10-12 reps
5
Oblique Crunch
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4
Standing Calf Raise
4
10-12 reps
5
Oblique Crunch
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4
Standing Calf Raise
4
10-12 reps
5
Oblique Crunch
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4
Standing Calf Raise
4
10-12 reps
5
Oblique Crunch
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
2
Hamstring Curl
4
10-12 reps
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
4
Standing Calf Raise
4
10-12 reps
5
Oblique Crunch
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Oblique Crunch
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Oblique Crunch
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Oblique Crunch
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Oblique Crunch
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Oblique Crunch
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
2
Hamstring Curl
4
6-8 reps
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Oblique Crunch
4
6-8 reps
Week 1
1 / 12 Weeks
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@6
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Lat Pulldown (Neutral Grip)
4 Sets
10-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
4 Sets
10-12 Reps
Day 2
1
Single Leg Press
4 Sets
10-12 Reps
2
Hamstring Curl
4 Sets
10-12 Reps
3
Leg Extension
4 Sets
10-12 Reps
4
Seated Calf Raise
4 Sets
10-12 Reps
5
Abs Crunch (Weighted)
4 Sets
10-12 Reps
Day 3
1
Tricep Extension (Cable)
4 Sets
10-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
5
Seated Row (Machine)
4 Sets
10-12 Reps
Day 4
1
Pistol Squat
4 Sets
10-12 Reps
2
Hamstring Curl
4 Sets
10-12 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4
Standing Calf Raise
4 Sets
10-12 Reps
5
Oblique Crunch
4 Sets
10-12 Reps