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by jerm

Program Description

get stetic

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 12, 2025 02:35
  • Last Edited
    Apr 21, 2025 11:13
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Barbell Row
2
-
3
One Arm Lateral Raise (Cable)
4
-
4
Face Pull
2
-
5
Bicep Curl (Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Seated Calf Raise
2
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Overhead Press (Barbell)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
-
5
Bayesian Curl
2
-
6
Hammer Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Single Arm)
4
-
3
Standing Pullover (Cable)
3
-
4
Single Arm Rear Delt Fly (Cable)
4
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Barbell Row
2 Sets
-
3
One Arm Lateral Raise (Cable)
4 Sets
-
4
Face Pull
2 Sets
-
5
Bicep Curl (Machine)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
Day 4
1
Seated Wide-Grip Row (Cable)
3 Sets
-
2
Lat Pulldown (Single Arm)
4 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Single Arm Rear Delt Fly (Cable)
4 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Overhead Press (Barbell)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
One Arm Lateral Raise (Cable)
4 Sets
-
5
Bayesian Curl
2 Sets
-
6
Hammer Curl
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Seated Calf Raise
2 Sets
-
5
Hanging Leg Raise
2 Sets
-