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BoostcampPNG

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by WestLord Border R.

Program Description

gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 05, 2025 08:11
  • Last Edited
    Jul 05, 2025 08:20
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Overhead Tricep Extension (Dumbbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Front Raise
3 Sets
-
6
Knee Raise (Captain's Chair)
3 Sets
-
7
Abs Crunch (Bodyweight)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Face Pull
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 3
1
Leg Press
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Glute Bridge (Dumbbell)
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Wall Sit
3 Sets
-
7
Dead Bug
3 Sets
-