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BoostcampPNG

Gabagool V1

by Quan D.
1 athletes joined

Program Description

I eat stuff I find on the floor.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2025 10:06
  • Last Edited
    Aug 11, 2025 10:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Wide Grip Pull-Up
3
RPE 9.5
2A
Incline Bench Press (Dumbbell)
3
RPE 9.5
2B
1 Arm Machine Row
3
RPE 9.5
3A
Shrug (Barbell)
3
RPE 9.5
3B
Hanging Leg Raise
3
RPE 9.5
4
Dead Hang
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
RPE 9.5
2
Back Extension (Weighted)
3
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
RPE 8.5
4
Leg Extension
3
RPE 9.5
5
Lateral Raise (Cable)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9.5
1B
Chin-Up (Bodyweight)
3
RPE 9.5
2A
Bench Press (Dumbbell)
3
RPE 9.5
2B
Barbell Row
3
RPE 9.5
3A
Rear Delt Fly (Dumbbell)
3
RPE 9.5
3B
Preacher Curl (Barbell)
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Leg Extension
3
RPE 9.5
4A
Lateral Raise (Machine)
3
RPE 9.5
4B
Candelstick
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
RPE 9.5
2
Preacher Curl (Barbell)
3
RPE 9.5
3
Hammer Curl (Cable)
3
RPE 9.5
4
Overhead Extension (EZ Bar)
3
RPE 9.5
5
Lu Raise
3
RPE 9.5
Week 1
1 / 10 Weeks
Day 3
1A
Dip (Bodyweight)
3 Sets
@9.5
1B
Chin-Up (Bodyweight)
3 Sets
@9.5
2A
Bench Press (Dumbbell)
3 Sets
@9.5
2B
Barbell Row
3 Sets
@9.5
3A
Rear Delt Fly (Dumbbell)
3 Sets
@9.5
3B
Preacher Curl (Barbell)
3 Sets
@9.5
Day 2
1
Squat (Smith Machine)
3 Sets
@9.5
2
Back Extension (Weighted)
3 Sets
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
@8.5
4
Leg Extension
3 Sets
@9.5
5
Lateral Raise (Cable)
3 Sets
@9.5
Day 1
1A
Dip (Bodyweight)
3 Sets
@9.5
1B
Wide Grip Pull-Up
3 Sets
@9.5
2A
Incline Bench Press (Dumbbell)
3 Sets
@9.5
2B
1 Arm Machine Row
3 Sets
@9.5
3A
Shrug (Barbell)
3 Sets
@9.5
3B
Hanging Leg Raise
3 Sets
@9.5
4
Dead Hang
3 Sets
@9.5
Day 4
1
Squat (Barbell)
3 Sets
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9.5
3
Leg Extension
3 Sets
@9.5
4A
Lateral Raise (Machine)
3 Sets
@9.5
4B
Candelstick
3 Sets
@9.5
Day 5
1
JM Press (Smith Machine)
3 Sets
@9.5
2
Preacher Curl (Barbell)
3 Sets
@9.5
3
Hammer Curl (Cable)
3 Sets
@9.5
4
Overhead Extension (EZ Bar)
3 Sets
@9.5
5
Lu Raise
3 Sets
@9.5