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.

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4.8 Stars with 10, 000+ Ratings

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)

4

8 reps

2

Incline Bench Press (Smith Machine)

4

8 reps

3

Bench Press (Dumbbell)

4

8 reps

4

Incline Bench Press (Barbell)

4

8 reps

5

Chest Fly (Dumbbell)

3

10 reps

6

Incline Chest Fly (Dumbbell)

3

10 reps

7

Tricep Pushdown (Cable)

4

6 reps

8

Skull Crusher (Barbell)

3

8 reps

9

Bench Press (Close Grip)

3

10 reps

10

Tricep Extension (Dumbbell)

3

6 reps

Day 2

1

Squat (Smith Machine)

4

6 reps

2

Standing Calf Raise

4

12 reps

3

Leg Curl

4

8 reps

4

Leg Extension

4

8 reps

5

Lunge (Dumbbell)

3

6 reps

6

Alternating Dumbbell Curl

4

8 reps

7

Hammer Curl

3

6 reps

8

Bicep Curl (Cable)

4

8 reps

9

Bicep Curl (Machine)

4

6 reps

10

Reverse Bicep Curl (EZ Bar)

2

6 reps

Day 3

1

Seated Military Press (Smith Machine)

4

6 reps

2

Shrug (Barbell)

4

8 reps

3

Seated Shoulder Press (Dumbbell)

4

8 reps

4

Seated Front Raise

4

8 reps

5

Rear Delt Fly (Machine)

4

10 reps

6

Tricep Pushdown (Cable)

4

8 reps

7

Tricep Kickback

4

8 reps

8

Dip (Assisted)

3

6 reps

9

Tricep Extension (Machine)

4

8 reps

Day 4

1

Seated Row (Cable)

4

10 reps

2

Wide Grip Lat Pulldown

4

10 reps

3

Lat Pulldown (Close Grip)

4

10 reps

4

Dumbbell Row

4

8 reps

5

Single Arm Row (Dumbbell)

4

8 reps

6

Bicep Curl (Dumbbell)

4

8 reps

7

Concentration Curl

4

8 reps

8

Bicep Curl (EZ Bar)

4

8 reps

9

Preacher Curl (EZ Bar)

4

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