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BoostcampPNG

Nomad 2.0

by Noah
1 athletes joined

Program Description

3x week FBEOD nomad style.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 12, 2025 11:24
  • Last Edited
    Dec 21, 2025 10:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
12%
Chest
10.7%
Biceps
9.4%
Lats
8%
Upper Back
8%
Middle Delts
8%
Quadriceps
7.1%
Forearms
5.3%
Hamstrings
5.3%
Calves
5.3%
Glutes
3.6%
Rear Delts
2%
Lower Back
0.9%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4A
Reverse Curl (Barbell)
2
-
4B
JM Press
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
Lateral Raise (Dumbbell)
3
-
4A
Seated Overhead Extension (EZ Bar)
2
-
4B
Reverse Curl (Barbell)
2
-
5
Leg Extension
2
-
6
Leg Curl
2
-
7
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Seated Row (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
Reverse Curl (Barbell)
2
-
5B
JM Press
2
-
6
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5A
JM Press
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Chest Fly (Machine)
3
-
3
Seated Row (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Seated Overhead Extension (EZ Bar)
2
-
5B
Reverse Curl (Barbell)
2
-
6
Leg Extension
2
-
7
Straight Leg Calf Raise
2
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
-
-
-
4A
Reverse Curl (Barbell)
1 Set
1 Set
-
-
4B
JM Press
1 Set
1 Set
-
-
5
Leg Extension
1 Set
1 Set
-
-
6
Leg Curl
1 Set
1 Set
-
-
7
Straight Leg Calf Raise
1 Set
1 Set
-
-
Day 2
1
Single Leg Press
1 Set
1 Set
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
5A
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
-
-
5B
Reverse Curl (Barbell)
1 Set
1 Set
-
-
6
Straight Leg Calf Raise
1 Set
1 Set
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
-
-
-
5A
JM Press
1 Set
1 Set
-
-
5B
Reverse Curl (Barbell)
1 Set
1 Set
-
-
6
Leg Extension
1 Set
1 Set
-
-
7
Straight Leg Calf Raise
1 Set
1 Set
-
-