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BoostcampPNG

Absolute Workout

by BatuhanAx
5 athletes joined
5.0
(1 rating)

Program Description

Easy bodybuilding

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 26, 2025 02:11
  • Last Edited
    Nov 02, 2025 10:56
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.5%
Triceps
16.5%
Chest
16.4%
Middle Delts
13.2%
Upper Back
11.4%
Lats
10.2%
Biceps
7.6%
Rear Delts
6.3%
Abs
1.3%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
75%
85%
90%
2
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Cable Crossover
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
90%
80%
2
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Cable Crossover
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Cable Crossover
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
50%
60%
65%
2
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Cable Crossover
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
10+ reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
10+ reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
10+ reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
10+ reps
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
2
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
2
Barbell Row
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5
Pull-Up (Bodyweight)
1 Set
10+ Reps
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
90%
2
Incline Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Cable Crossover
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
4
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@9
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 3
1
Incline Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
4
Lateral Raise (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10