Program Description
Good
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedOct 17, 2024 11:33
- Last EditedJun 18, 2025 10:47
Summary
Unlock your strength potential with the Bbp 119 program, a comprehensive 10-week journey designed for serious lifters. With six days of targeted workouts each week, you'll focus on building muscle and enhancing endurance through a mix of strength training and cardio. Key exercises like the Bench Press, Hack Squat, and Lat Pulldown will sculpt your upper and lower body, while dedicated cardio sessions keep your heart healthy. Equip yourself with a full gym and get ready to transform your physique and boost your performance!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Dip (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Lat Pulldown
1
-
5
Dumbbell Row
1
-
6
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Military Press (Barbell)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Reverse Pec Deck
1
-
6
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
-
2
Wrist Curls
1
-
3
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Hip Thrust (Barbell)
1
-
6
Run
1
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
-
2
Dip (Weighted)1 Set
-
3
Seated Row (Cable)1 Set
-
4
Lat Pulldown1 Set
-
5
Dumbbell Row1 Set
-
6
Run1 Set
20 mins
-
Day 2
1
Bicep Curl (EZ Bar)1 Set
-
2
Wrist Curls1 Set
-
3
Run1 Set
-
Day 3
1
Hack Squat1 Set
-
2
Leg Press1 Set
-
3
Military Press (Barbell)1 Set
-
4
Lateral Raise (Dumbbell)1 Set
-
5
Reverse Pec Deck1 Set
-
6
Run1 Set
-
Day 4
1
Bicep Curl (EZ Bar)1 Set
-
2
Wrist Curls1 Set
-
3
Run1 Set
-
Day 5
1
Seated Row (Cable)1 Set
-
2
Pull-Up (Bodyweight)1 Set
-
3
Bench Press (Barbell)1 Set
-
4
Dip (Bodyweight)1 Set
-
5
Tricep Pushdown (Cable)1 Set
-
6
Run1 Set
-
Day 6
1
Military Press (Barbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Hack Squat1 Set
-
4
Leg Press1 Set
-
5
Hip Thrust (Barbell)1 Set
-
6
Run1 Set
-