Program Description
The primary goal is to increase muscle size through hypertrophy.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedJul 16, 2024 11:17
- Last EditedSep 20, 2024 03:27
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Pushdown
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Machine Calf Raise
4
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Machine Calf Raise
4
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Decline Crunch
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Run1 Set
30 mins
-
Day 3
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
12 Reps
-
4
Skull Crusher3 Sets
10 Reps
-
5
Tricep Pushdown3 Sets
12 Reps
-
6
Lateral Raise (Cable)3 Sets
12 Reps
-
Day 4
1
Run1 Set
30 mins
-
2
Lat Pulldown4 Sets
10 Reps
-
3
Dumbbell Row3 Sets
10 Reps
-
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Hammer Curl3 Sets
10 Reps
-
6
Bicep Curl (Barbell)3 Sets
10 Reps
-
7
Reverse Pec Deck3 Sets
10 Reps
-
Day 6
1
Overhead Press (Barbell)3 Sets
8 Reps
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Cable Crossover3 Sets
10 Reps
-
4
Bicep Curl (Barbell)4 Sets
10 Reps
-
5
Bench Press (Close Grip)3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 7
1
Squat (Smith Machine)3 Sets
8 Reps
-
2
Hip Thrust (Barbell)3 Sets
10 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Machine Calf Raise4 Sets
12 Reps
-
6
Lying Leg Raise3 Sets
15 Reps
-
7
Decline Crunch3 Sets
15 Reps
-
Day 2
1
Walk1 Set
30 mins
-
2
Stretching1 Set
5 mins
-
Day 5
1
Squat (Barbell)3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Machine Calf Raise4 Sets
12 Reps
-
6
Lying Leg Raise3 Sets
15 Reps
-
7
Decline Crunch (Weighted)3 Sets
12 Reps
-