Intro Program

by brutef0rce55

Program Description

Testing out the app

Program Overview

Level
Novice
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jun 20, 2024 01:43
Last Edited
Aug 29, 2024 03:26

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.

Muscle Engagement

Front

Back

MuscleSet

Triceps

18.6%

Biceps

17.2%

Chest

12.1%

Upper Back

10.8%

Front Delts

9.8%

Lats

7.9%

Quadriceps

5%

Middle Delts

4.7%

Hamstrings

3.7%

Glutes

2.5%

Forearms

2.3%

Calves

1.8%

Rear Delts

1.8%

Adductors

1%

Abs

0.7%

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Smith Machine)

1

8 reps

-

2

Incline Bench Press (Smith Machine)

1

8 reps

-

3

Bench Press (Dumbbell)

1

8 reps

-

4

Incline Bench Press (Barbell)

1

8 reps

-

5

Chest Fly (Dumbbell)

1

10 reps

-

6

Incline Chest Fly (Dumbbell)

1

10 reps

-

7

Tricep Pushdown (Cable)

1

6 reps

-

8

Skull Crusher (Barbell)

1

8 reps

-

9

Bench Press (Close Grip)

1

10 reps

-

10

Tricep Extension (Dumbbell)

1

6 reps

-

Day 2

1

Squat (Smith Machine)

1

6 reps

-

2

Standing Calf Raise

1

12 reps

-

3

Leg Curl

1

8 reps

-

4

Leg Extension

1

8 reps

-

5

Lunge (Dumbbell)

1

6 reps

-

6

Alternating Dumbbell Curl

1

8 reps

-

7

Hammer Curl

1

6 reps

-

8

Bicep Curl (Cable)

1

8 reps

-

9

Bicep Curl (Machine)

1

6 reps

-

10

Reverse Bicep Curl (EZ Bar)

1

6 reps

-

Day 3

1

Seated Military Press (Smith Machine)

1

6 reps

-

2

Shrug (Barbell)

1

8 reps

-

3

Seated Shoulder Press (Dumbbell)

1

8 reps

-

4

Seated Front Raise

1

8 reps

-

5

Rear Delt Fly (Machine)

1

10 reps

-

6

Tricep Pushdown (Cable)

1

8 reps

-

7

Tricep Kickback

1

8 reps

-

8

Dip (Assisted)

1

6 reps

-

9

Tricep Extension (Machine)

1

8 reps

-

Day 4

1

Seated Row (Cable)

1

10 reps

-

2

Wide Grip Lat Pulldown

1

10 reps

-

3

Lat Pulldown (Close Grip)

1

10 reps

-

4

Dumbbell Row

1

8 reps

-

5

Single Arm Row (Dumbbell)

1

8 reps

-

6

Bicep Curl (Dumbbell)

1

8 reps

-

7

Concentration Curl

1

8 reps

-

8

Bicep Curl (EZ Bar)

1

8 reps

-

9

Preacher Curl (EZ Bar)

1

8 reps

-

Day 1

1

Bench Press (Smith Machine)

4 Sets

8 Reps

-

2

Incline Bench Press (Smith Machine)

4 Sets

8 Reps

-

3

Bench Press (Dumbbell)

4 Sets

8 Reps

-

4

Incline Bench Press (Barbell)

4 Sets

8 Reps

-

5

Chest Fly (Dumbbell)

3 Sets

10 Reps

-

6

Incline Chest Fly (Dumbbell)

3 Sets

10 Reps

-

7

Tricep Pushdown (Cable)

4 Sets

6 Reps

-

8

Skull Crusher (Barbell)

3 Sets

8 Reps

-

9

Bench Press (Close Grip)

3 Sets

10 Reps

-

10

Tricep Extension (Dumbbell)

3 Sets

6 Reps

-

Day 2

1

Squat (Smith Machine)

4 Sets

6 Reps

-

2

Standing Calf Raise

4 Sets

12 Reps

-

3

Leg Curl

4 Sets

8 Reps

-

4

Leg Extension

4 Sets

8 Reps

-

5

Lunge (Dumbbell)

3 Sets

6 Reps

-

6

Alternating Dumbbell Curl

4 Sets

8 Reps

-

7

Hammer Curl

3 Sets

6 Reps

-

8

Bicep Curl (Cable)

4 Sets

8 Reps

-

9

Bicep Curl (Machine)

4 Sets

6 Reps

-

10

Reverse Bicep Curl (EZ Bar)

2 Sets

6 Reps

-

Day 3

1

Seated Military Press (Smith Machine)

4 Sets

6 Reps

-

2

Shrug (Barbell)

4 Sets

8 Reps

-

3

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

-

4

Seated Front Raise

4 Sets

8 Reps

-

5

Rear Delt Fly (Machine)

4 Sets

10 Reps

-

6

Tricep Pushdown (Cable)

4 Sets

8 Reps

-

7

Tricep Kickback

4 Sets

8 Reps

-

8

Dip (Assisted)

3 Sets

6 Reps

-

9

Tricep Extension (Machine)

4 Sets

8 Reps

-

Day 4

1

Seated Row (Cable)

4 Sets

10 Reps

-

2

Wide Grip Lat Pulldown

4 Sets

10 Reps

-

3

Lat Pulldown (Close Grip)

4 Sets

10 Reps

-

4

Dumbbell Row

4 Sets

8 Reps

-

5

Single Arm Row (Dumbbell)

4 Sets

8 Reps

-

6

Bicep Curl (Dumbbell)

4 Sets

8 Reps

-

7

Concentration Curl

4 Sets

8 Reps

-

8

Bicep Curl (EZ Bar)

4 Sets

8 Reps

-

9

Preacher Curl (EZ Bar)

4 Sets

8 Reps

-