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Last Resort

by KZISIM

Program Description

Last resort

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 12:09
  • Last Edited
    Apr 22, 2025 12:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
4 Sets
8-12 Reps
-
2
Chin-Up (Weighted)
4 Sets
5-8 Reps
-
3
AD Press (Smith Machine)
4 Sets
8-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Rear Delt Fly (Cable)
4 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Calf Raise (Machine)
3 Sets
10-15 Reps
-
5
Cable Crunch
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Dip (Weighted)
3 Sets
6-12 Reps
-
3
T-Bar Row
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
6
Shrug Smith
3 Sets
8-12 Reps
-