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Goel's HIT for professionals

by Akash G.

Program Description

Hitting eash muscle group in 3 days. Extra quad and core focus as most people have those underdeveloped.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 15, 2025 06:43
  • Last Edited
    Apr 15, 2025 07:11
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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
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Iso-lateral High Row
2
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
1
-
5
Leg Extension
2
-
6
Walking Lunge (Dumbbell)
1
-
7
Standing Calf Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Lying Leg Curl
2
-
6
Single Leg Romanian Deadlift
2
-
7
Hip Thrust (Machine)
1
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
Lateral Raise (Machine)
1
-
3
Rear Delt Fly (Machine)
2
-
4
Dip (Weighted)
2
-
5
Skull Crusher (Barbell)
1
-
6
Squat (Barbell)
2
-
7
Standing Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
-
2
Chest Fly (Dumbbell)
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Preacher Curl (EZ Bar)
2 Sets
-
5
Lying Leg Curl
2 Sets
-
6
Single Leg Romanian Deadlift
2 Sets
-
7
Hip Thrust (Machine)
1 Set
-
8
Hanging Leg Raise
2 Sets
-
Day 1
1
Wide Grip Lat Pulldown
2 Sets
-
2
Iso-lateral High Row
2 Sets
-
3
Bent Over Row (Barbell)
2 Sets
-
4
Deadlift (Barbell)
1 Set
-
5
Leg Extension
2 Sets
-
6
Walking Lunge (Dumbbell)
1 Set
-
7
Standing Calf Raise
2 Sets
-
8
Cable Crunch
2 Sets
-
Day 3
1
Shoulder Press (Plate Loaded)
2 Sets
-
2
Lateral Raise (Machine)
1 Set
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
Skull Crusher (Barbell)
1 Set
-
6
Squat (Barbell)
2 Sets
-
7
Standing Calf Raise
2 Sets
-