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BoostcampPNG
Char
by Char T.
1 athletes joined
Program Description
Me
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 14, 2024 12:54
Last Edited
Jun 18, 2024 05:16
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
4 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
4 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
10 Reps
4
Squat (Barbell)
4 Sets
10 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps