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BoostcampPNG

Made by Chat GPT

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Program Description

Made by chat GPt

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
    Jun 18, 2025 08:25

Summary

Embark on a transformative 5-week journey with "Made by Chat GPT," designed for those ready to elevate their strength training. This program features five days of intense workouts each week, focusing on key muscle groups to maximize gains and enhance overall fitness. You'll tackle a variety of exercises, from barbell rows to bench presses, ensuring a balanced approach that builds strength and endurance. With a full gym setup, you'll have the tools you need to push your limits and achieve your fitness goals. Get ready to unlock your potential and redefine your limits!
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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
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%