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BoostcampPNG

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by M. Dzulfiqar Noor

Program Description

ATHLETICS & AESTHETICS

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2024 07:58
  • Last Edited
    Jul 23, 2024 03:11

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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
15 reps
RPE 9
2
Preacher Curl (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Front Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
10
5-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
15 reps
RPE 9
2
Preacher Curl (Barbell)
3
15 reps
RPE 9
3
Tricep Extension (Barbell)
2
15 reps
RPE 9
4
Bicep Curl (Barbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Standing Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Squat (Barbell)
3
10 reps
RPE 9
5
Deadlift (Barbell)
3
10 reps
RPE 9
6
Ab Wheel
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
5-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 9
2
Rear Delt Fly (Machine)
5
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
4
Shrug (Dumbbell)
5
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 9
5
Bicep Curl (Barbell)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
5-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
10 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
5
10 reps
RPE 9
3
Tricep Extension (Cable)
5
10 reps
RPE 9
4
Tricep Pushdown (Cable)
5
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
RPE 9
2
Lying Leg Curl
3
10-15 reps
RPE 9
3
Standing Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
10 reps
RPE 9
2
Leg Extension
5
10 reps
RPE 9
3
Standing Calf Raise
5
10 reps
RPE 9
4
Calf Raise (Leg Press)
5
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 5
1
Military Press (Barbell)
3 Sets
5 Reps
@9
2
Upright Row (Barbell)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@9