Program Description
Building The Muscle And Losing Fat
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 28, 2024 07:00
- Last EditedJul 14, 2024 12:19
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Pushdown (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Reverse Pec Deck
3
5
Pullover (Machine)
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
6
Sit Up
3
7
Plank
3
8
Lying Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Curl
3
4
Leg Extension
3
5
Seated Calf Raise
3
6
Sit Up
3
7
Plank
3
8
Lying Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Rope Push Down (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Dumbbell)
2
3
Decline Bench Press (Dumbbell)
2
4
Pec Deck (Machine)
3
5
Seated Military Press (Smith Machine)
4
6
Lateral Raise (Dumbbell)
4
7
Tricep Rope Push Down (Cable)
3
8
Single Arm Overhead Tricep Extension
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Pullover (Machine)
3
5
Reverse Pec Deck
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Chest Supported Row (Machine)
3
3
Seated Row (Cable)
3
4
Pullover (Machine)
3
5
Reverse Pec Deck
3
6
Bicep Curl (Cable)
3
7
Preacher Curl (EZ Bar)
3
8
Hammer Curl
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Extension
3
4
Leg Curl
3
5
Seated Calf Raise
3
6
Sit Up
3
7
Plank
3
8
Lying Leg Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Press
3
3
Leg Extension
3
4
Leg Curl
3
5
Seated Calf Raise
3
6
Sit Up
3
7
Plank
3
8
Lying Leg Raise
3
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
2
Incline Bench Press (Dumbbell)2 Sets
3
Decline Bench Press (Dumbbell)2 Sets
4
Pec Deck (Machine)3 Sets
5
Seated Military Press (Smith Machine)4 Sets
6
Lateral Raise (Dumbbell)4 Sets
7
Tricep Pushdown (Cable)3 Sets
8
Single Arm Overhead Tricep Extension3 Sets
Day 2
1
Lat Pulldown3 Sets
2
Chest Supported Row (Machine)3 Sets
3
Seated Row (Cable)3 Sets
4
Reverse Pec Deck3 Sets
5
Pullover (Machine)3 Sets
6
Bicep Curl (Cable)3 Sets
7
Preacher Curl (EZ Bar)3 Sets
8
Hammer Curl3 Sets
Day 4
1
Bench Press (Barbell)2 Sets
2
Incline Bench Press (Dumbbell)2 Sets
3
Decline Bench Press (Dumbbell)2 Sets
4
Pec Deck (Machine)3 Sets
5
Seated Military Press (Smith Machine)4 Sets
6
Lateral Raise (Dumbbell)4 Sets
7
Tricep Rope Push Down (Cable)3 Sets
8
Single Arm Overhead Tricep Extension3 Sets
Day 5
1
Lat Pulldown3 Sets
2
Chest Supported Row (Machine)3 Sets
3
Seated Row (Cable)3 Sets
4
Pullover (Machine)3 Sets
5
Reverse Pec Deck3 Sets
6
Bicep Curl (Cable)3 Sets
7
Preacher Curl (EZ Bar)3 Sets
8
Hammer Curl3 Sets
Day 3
1
Squat (Barbell)3 Sets
2
Leg Press3 Sets
3
Leg Curl3 Sets
4
Leg Extension3 Sets
5
Seated Calf Raise3 Sets
6
Sit Up3 Sets
7
Plank3 Sets
8
Lying Leg Raise3 Sets
Day 6
1
Squat (Barbell)3 Sets
2
Leg Press3 Sets
3
Leg Extension3 Sets
4
Leg Curl3 Sets
5
Seated Calf Raise3 Sets
6
Sit Up3 Sets
7
Plank3 Sets
8
Lying Leg Raise3 Sets