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BoostcampPNG

Bbp 119

by mm U.
1 athletes joined

Program Description

Good

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 17, 2024 11:33
  • Last Edited
    Oct 17, 2024 12:01
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Pulldown
1 Set
5
Dumbbell Row
1 Set
6
Run
1 Set
20 mins
Day 2
1
Bicep Curl (EZ Bar)
1 Set
2
Wrist Curls
1 Set
3
Run
1 Set
Day 3
1
Hack Squat
1 Set
2
Leg Press
1 Set
3
Military Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
1 Set
5
Reverse Pec Deck
1 Set
6
Run
1 Set
Day 4
1
Bicep Curl (EZ Bar)
1 Set
2
Wrist Curls
1 Set
3
Run
1 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
Run
1 Set
Day 6
1
Military Press (Barbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Hack Squat
1 Set
4
Leg Press
1 Set
5
Hip Thrust (Barbell)
1 Set
6
Run
1 Set