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BoostcampPNG

Lightweight baby

by Tristan D.

Program Description

Get bigger/ stronger.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 23, 2025 04:11
  • Last Edited
    Jul 23, 2025 06:38
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
4-7 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Dumbbell Row
3
7-11 reps
-
4
Dumbbell Bench Pullover
3
4-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-11 reps
-
2
Dumbbell Bench Pullover
3
5-8 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
9-12 reps
-
5
Concentration Curl
3
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
4-8 reps
-
1B
Dip (Bodyweight)
3
3-5 reps
-
2A
Bent Over Row (Barbell)
3
5-9 reps
-
2B
Ring Row
3
8-12 reps
-
3A
Bulgarian Split Squat (Barbell)
2
6-9 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
2
3-6 reps
-
Week 1
1 / 18 Weeks
Day 2
1
JM Press
3 Sets
8-11 Reps
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2
Dumbbell Bench Pullover
3 Sets
5-8 Reps
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3
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
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4
Tricep Extension (Dumbbell)
3 Sets
9-12 Reps
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5
Concentration Curl
3 Sets
5-9 Reps
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Day 1
1
Bulgarian Split Squat (Barbell)
4 Sets
4-7 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
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3
Dumbbell Row
3 Sets
7-11 Reps
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4
Dumbbell Bench Pullover
3 Sets
4-9 Reps
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Day 3
1A
Seated Shoulder Press (Dumbbell)
4 Sets
4-8 Reps
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1B
Dip (Bodyweight)
3 Sets
3-5 Reps
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2A
Bent Over Row (Barbell)
3 Sets
5-9 Reps
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2B
Ring Row
3 Sets
8-12 Reps
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3A
Bulgarian Split Squat (Barbell)
2 Sets
6-9 Reps
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3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3-6 Reps
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