logo
BoostcampPNG

TWUNK BODY

by wyctapha

Program Description

To increase muscle mass and develop a lean, symmetrical, and aesthetic physique Especially targeting the chest, shoulders, glutes, and back for a classic TWUNK look.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    May 08, 2025 05:02
  • Last Edited
    May 08, 2025 05:48
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Cable Triceps Kickback
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Spider Curl
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Chest Supported Row (Dumbbell)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Hanging Knee Raise
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Cable Triceps Kickback
3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
5
Face Pull
2 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Spider Curl
3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Face Pull
2 Sets
15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
15 Reps
-
3
Squat (Smith Machine)
3 Sets
10 Reps
-
4
Hanging Knee Raise
3 Sets
15 Reps
-
Day 6
1
Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
15 Reps
-
3
Squat (Smith Machine)
3 Sets
10 Reps
-
4
Hanging Knee Raise
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
-