Program Description
To make strong
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedNov 24, 2024 02:11
- Last EditedFeb 06, 2025 07:00
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
70%
2
Squat (Barbell)
3
8-10 reps
70%
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4
Hamstring Curl
3
10-15 reps
90%
5
Overhead Press (Barbell)
3
6-10 reps
80%
6
Face Pull
3
10-15 reps
90%
7
Drag Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Cable Crossover
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
80%
3
Chest Supported Row (Machine)3 Sets
8-10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
7
Cable Crossover3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
8-10 Reps
70%
2
Squat (Barbell)3 Sets
8-10 Reps
70%
3
Pull-Up (Bodyweight)3 Sets
6-10 Reps
-
4
Hamstring Curl3 Sets
10-15 Reps
90%
5
Overhead Press (Barbell)3 Sets
6-10 Reps
80%
6
Face Pull3 Sets
10-15 Reps
90%
7
Drag Curl3 Sets
8-10 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
8-10 Reps
70%
2
Squat (Barbell)3 Sets
8-10 Reps
70%
3
Pull-Up (Bodyweight)3 Sets
6-10 Reps
-
4
Hamstring Curl3 Sets
10-15 Reps
90%
5
Overhead Press (Barbell)3 Sets
6-10 Reps
80%
6
Face Pull3 Sets
10-15 Reps
90%
7
Drag Curl3 Sets
8-10 Reps
-