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Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2025 01:58
  • Last Edited
    Apr 17, 2025 11:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
2
Wide Grip Lat Pulldown
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
4
Dumbbell Row
3
12 reps
70%
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
70%
75%
6
Overhead Extension (Dumbbell)
2
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
2
Wide Grip Lat Pulldown
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
4
Dumbbell Row
3
12 reps
70%
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
70%
75%
6
Overhead Extension (Dumbbell)
2
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
2
Wide Grip Lat Pulldown
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
4
Dumbbell Row
3
12 reps
70%
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
70%
75%
6
Overhead Extension (Dumbbell)
2
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
2
Wide Grip Lat Pulldown
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
4
Dumbbell Row
3
12 reps
70%
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
70%
75%
6
Overhead Extension (Dumbbell)
2
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
2
Wide Grip Lat Pulldown
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
60%
70%
80%
70%
60%
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
4
Dumbbell Row
3
12 reps
70%
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
70%
75%
6
Overhead Extension (Dumbbell)
2
15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
65%
70%
75%
70%
65%
2
Incline Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Cable Crossover
1
2
15 reps
15 reps
65%
70%
5
Bicep Curl (Barbell)
3
12 reps
70%
6
Hammer Curl
2
1
12 reps
10 reps
70%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
65%
70%
75%
70%
65%
2
Incline Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Cable Crossover
1
2
15 reps
15 reps
65%
70%
5
Bicep Curl (Barbell)
3
12 reps
70%
6
Hammer Curl
2
1
12 reps
10 reps
70%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
65%
70%
75%
70%
65%
2
Incline Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Cable Crossover
1
2
15 reps
15 reps
65%
70%
5
Bicep Curl (Barbell)
3
12 reps
70%
6
Hammer Curl
2
1
12 reps
10 reps
70%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
65%
70%
75%
70%
65%
2
Incline Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Cable Crossover
1
2
15 reps
15 reps
65%
70%
5
Bicep Curl (Barbell)
3
12 reps
70%
6
Hammer Curl
2
1
12 reps
10 reps
70%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
15 reps
12 reps
10 reps
5 reps
5 reps
65%
70%
75%
70%
65%
2
Incline Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Cable Crossover
1
2
15 reps
15 reps
65%
70%
5
Bicep Curl (Barbell)
3
12 reps
70%
6
Hammer Curl
2
1
12 reps
10 reps
70%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Leg Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
5
Standing Calf Raise
3
15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Leg Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
5
Standing Calf Raise
3
15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Leg Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
5
Standing Calf Raise
3
15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Leg Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
5
Standing Calf Raise
3
15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
4
Leg Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
5
Standing Calf Raise
3
15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
65%
70%
3
Chest Fly (Machine)
3
15 reps
65%
4
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
6
T-Bar Row
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
65%
70%
3
Chest Fly (Machine)
3
15 reps
65%
4
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
6
T-Bar Row
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
65%
70%
3
Chest Fly (Machine)
3
15 reps
65%
4
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
6
T-Bar Row
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
65%
70%
3
Chest Fly (Machine)
3
15 reps
65%
4
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
6
T-Bar Row
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
65%
70%
3
Chest Fly (Machine)
3
15 reps
65%
4
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
15 reps
12 reps
10 reps
65%
70%
75%
6
T-Bar Row
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
15 reps
65%
70%
75%
3
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
65%
70%
4
Upright Row (Barbell)
1
1
1
20 reps
15 reps
12 reps
65%
70%
75%
5
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
65%
70%
6
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
15 reps
65%
70%
75%
3
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
65%
70%
4
Upright Row (Barbell)
1
1
1
20 reps
15 reps
12 reps
65%
70%
75%
5
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
65%
70%
6
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
15 reps
65%
70%
75%
3
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
65%
70%
4
Upright Row (Barbell)
1
1
1
20 reps
15 reps
12 reps
65%
70%
75%
5
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
65%
70%
6
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
15 reps
65%
70%
75%
3
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
65%
70%
4
Upright Row (Barbell)
1
1
1
20 reps
15 reps
12 reps
65%
70%
75%
5
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
65%
70%
6
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
15 reps
65%
70%
75%
3
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
65%
70%
4
Upright Row (Barbell)
1
1
1
20 reps
15 reps
12 reps
65%
70%
75%
5
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
65%
70%
6
Alternating Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
65%
70%
70%
Week 1
1 / 5 Weeks
Day 1
1
Barbell Row
1 Set
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5 Reps
5 Reps
60%
70%
80%
70%
60%
2
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5 Reps
5 Reps
60%
70%
80%
70%
60%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
60%
70%
80%
4
Dumbbell Row
3 Sets
12 Reps
70%
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
12 Reps
70%
75%
6
Overhead Extension (Dumbbell)
2 Sets
15 Reps
70%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5 Reps
5 Reps
65%
70%
75%
70%
65%
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
65%
70%
75%
3
Chest Press (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
65%
70%
75%
4
Cable Crossover
1 Set
2 Sets
15 Reps
15 Reps
65%
70%
5
Bicep Curl (Barbell)
3 Sets
12 Reps
70%
6
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
70%
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
65%
70%
75%
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
65%
70%
75%
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
65%
70%
75%
5
Standing Calf Raise
3 Sets
15 Reps
65%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
65%
70%
75%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
65%
70%
3
Chest Fly (Machine)
3 Sets
15 Reps
65%
4
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
65%
70%
75%
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
65%
70%
75%
6
T-Bar Row
3 Sets
12 Reps
70%
Day 5
1
Seated Military Press (Smith Machine)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
65%
70%
75%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
65%
70%
75%
3
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
65%
70%
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
65%
70%
75%
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
15 Reps
65%
70%
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
65%
70%
70%