logo
BoostcampPNG

my start

by DR_ALI
1 athletes joined

Program Description

Two muscles a week with distinctive bulges and classy exercises

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2024 06:40
  • Last Edited
    Sep 07, 2024 08:00
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
2
Chest Fly (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Face Pull
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 9
4
Wall Sit
3
12 reps
RPE 9
5
Leg Press
3
12 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Plank
3
-
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Rear Delt Row
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
BIRD DOG
3
12 reps
RPE 9
7
Cardio
1
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9
2
Chest Fly (Machine)
3 Sets
12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Plank
3 Sets
-
7
Cardio
1 Set
-
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
3
Face Pull
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
12 Reps
@9
6
Cardio
1 Set
-
Day 3
1
Leg Press
3 Sets
12 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@9
3
Hamstring Curl
3 Sets
12 Reps
@9
4
Wall Sit
3 Sets
12 Reps
@9
5
Leg Press
3 Sets
12 Reps
@9
6
Standing Calf Raise
3 Sets
15 Reps
@9
7
Cardio
1 Set
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Chest Fly (Cable)
3 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Plank
3 Sets
-
7
Cardio
1 Set
-
Day 5
1
T-Bar Row
3 Sets
12 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
3
Rear Delt Row
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
3 Sets
12 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
BIRD DOG
3 Sets
12 Reps
@9
7
Cardio
1 Set
-