logo
BoostcampPNG

🤩🤩🤩

by L Neu

Program Description

Chimmy chonga

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 10, 2025 09:42
  • Last Edited
    Nov 10, 2025 10:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Upper Back
9.9%
Chest
9.6%
Lats
9.5%
Front Delts
9.3%
Middle Delts
9%
Hamstrings
8.4%
Biceps
8.1%
Quadriceps
6.5%
Glutes
4%
Abs
3.5%
Rear Delts
2.9%
Forearms
2.9%
Calves
1.7%
Lower Back
1.4%
Cardio
0.7%
Abductors
0.4%
Other
0.1%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
6
Wood Chop
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
-
-
-
2
Lat Pulldown (Single Arm)
2
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
2
7 reps
-
4
Cable Low Row
1
1
1
10 reps
8 reps
5 reps
-
-
-
5
Preacher Curl (Dumbbell)
2
1
7 reps
5 reps
-
-
6
Bicep Curl (Cable)
1
1
12 reps
10 reps
-
-
7
Wrist Curls
2
1
5 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10 reps
5 reps
-
-
2
Single-Leg Leg Curl
1
1
8 reps
5 reps
-
-
3
Single Leg Calf Raise
2
10 reps
-
4
Pendulum Squat
2
1
5 reps
10 reps
-
-
5
Leg Extension
2
1
8 reps
5 reps
-
-
6
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
1
12 reps
8 reps
-
-
2
Leg Curl
1
1
1
10 reps
8 reps
5 reps
-
-
-
3
Pendulum Squat
2
1
5 reps
10 reps
-
-
4
Leg Extension
2
1
8 reps
5 reps
-
-
5
Single-Leg Leg Curl
2
8 reps
-
6
Hip Abductor (Machine)
1
1
5 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
2
7 reps
-
4
Cable Low Row
1
1
1
10 reps
8 reps
5 reps
-
-
-
5
Preacher Curl (Dumbbell)
2
1
7 reps
5 reps
-
-
6
Bicep Curl (Cable)
1
1
12 reps
10 reps
-
-
7
Wrist Curls
2
1
5 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
6
Wood Chop
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10 reps
5 reps
-
-
2
Single-Leg Leg Curl
1
1
8 reps
5 reps
-
-
3
Single Leg Calf Raise
2
10 reps
-
4
Pendulum Squat
2
1
5 reps
10 reps
-
-
5
Leg Extension
2
1
8 reps
5 reps
-
-
6
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
1
12 reps
8 reps
-
-
2
Leg Curl
1
1
1
10 reps
8 reps
5 reps
-
-
-
3
Pendulum Squat
2
1
5 reps
10 reps
-
-
4
Leg Extension
2
1
8 reps
5 reps
-
-
5
Single-Leg Leg Curl
2
8 reps
-
6
Hip Abductor (Machine)
1
1
5 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
2
7 reps
-
4
Cable Low Row
1
1
1
10 reps
8 reps
5 reps
-
-
-
5
Preacher Curl (Dumbbell)
2
1
7 reps
5 reps
-
-
6
Bicep Curl (Cable)
1
1
12 reps
10 reps
-
-
7
Wrist Curls
2
1
5 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50000 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20000 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10 reps
5 reps
-
-
2
Single-Leg Leg Curl
1
1
8 reps
5 reps
-
-
3
Single Leg Calf Raise
2
10 reps
-
4
Pendulum Squat
2
1
5 reps
10 reps
-
-
5
Leg Extension
2
1
8 reps
5 reps
-
-
6
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
2
7 reps
-
4
Cable Low Row
1
1
1
10 reps
8 reps
5 reps
-
-
-
5
Preacher Curl (Dumbbell)
2
1
7 reps
5 reps
-
-
6
Bicep Curl (Cable)
1
1
12 reps
10 reps
-
-
7
Wrist Curls
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50000 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20000 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Lateral Raise (Cable)
2
1
12 reps
8 reps
-
-
4
Pec Deck (Machine)
2
1
8 reps
5 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
8 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
6
Wood Chop
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
2
7 reps
-
4
Cable Low Row
1
1
1
10 reps
8 reps
5 reps
-
-
-
5
Preacher Curl (Dumbbell)
2
1
7 reps
5 reps
-
-
6
Bicep Curl (Cable)
1
1
12 reps
10 reps
-
-
7
Wrist Curls
2
1
5 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
200 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Lateral Raise (Cable)
2
1
12 reps
8 reps
-
-
4
Pec Deck (Machine)
2
1
8 reps
5 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
8 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Lateral Raise (Cable)
2
1
12 reps
8 reps
-
-
4
Pec Deck (Machine)
2
1
8 reps
5 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
8 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
5 reps
8 reps
-
-
2
Bent Over Row (Barbell)
1
1
8 reps
5 reps
-
-
3
Lat Pulldown (Single Arm)
2
1
12 reps
8 reps
-
-
4
Hamstring Curl
2
8 reps
-
5
Leg Extension
1
2
10 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10 reps
5 reps
-
-
2
Single-Leg Leg Curl
1
1
8 reps
5 reps
-
-
3
Single Leg Calf Raise
2
10 reps
-
4
Pendulum Squat
2
1
5 reps
10 reps
-
-
5
Leg Extension
2
1
8 reps
5 reps
-
-
6
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20000 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Lateral Raise (Cable)
2
1
12 reps
8 reps
-
-
4
Pec Deck (Machine)
2
1
8 reps
5 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
8 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
5 reps
8 reps
-
-
2
Bent Over Row (Barbell)
1
1
8 reps
5 reps
-
-
3
Lat Pulldown (Single Arm)
2
1
12 reps
8 reps
-
-
4
Hamstring Curl
2
8 reps
-
5
Leg Extension
1
2
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
5 reps
8 reps
-
-
2
Bent Over Row (Barbell)
1
1
8 reps
5 reps
-
-
3
Lat Pulldown (Single Arm)
2
1
12 reps
8 reps
-
-
4
Hamstring Curl
2
8 reps
-
5
Leg Extension
1
2
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
6
Wood Chop
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Lateral Raise (Cable)
2
1
12 reps
8 reps
-
-
4
Pec Deck (Machine)
2
1
8 reps
5 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
8 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Lateral Raise (Cable)
2
1
12 reps
8 reps
-
-
4
Pec Deck (Machine)
2
1
8 reps
5 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
8 reps
10 reps
-
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
5 reps
8 reps
-
-
2
Bent Over Row (Barbell)
1
1
8 reps
5 reps
-
-
3
Lat Pulldown (Single Arm)
2
1
12 reps
8 reps
-
-
4
Hamstring Curl
2
8 reps
-
5
Leg Extension
1
2
10 reps
8 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
6
Wood Chop
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
2
8 reps
10 reps
-
-
3
Chest Supported Row (Machine)
1
1
1
8 reps
12 reps
-
-
-
4
Cable Low Row
2
1
10 reps
5 reps
-
-
5
Shrug (Barbell)
2
1
5 reps
10 reps
-
-
6
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
5 reps
8 reps
-
-
2
Bent Over Row (Barbell)
1
1
8 reps
5 reps
-
-
3
Lat Pulldown (Single Arm)
2
1
12 reps
8 reps
-
-
4
Hamstring Curl
2
8 reps
-
5
Leg Extension
1
2
10 reps
8 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
5 reps
8 reps
-
-
2
Bent Over Row (Barbell)
1
1
8 reps
5 reps
-
-
3
Lat Pulldown (Single Arm)
2
1
12 reps
8 reps
-
-
4
Hamstring Curl
2
8 reps
-
5
Leg Extension
1
2
10 reps
8 reps
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
2
8 reps
10 reps
-
-
3
Chest Supported Row (Machine)
1
1
1
8 reps
12 reps
-
-
-
4
Cable Low Row
2
1
10 reps
5 reps
-
-
5
Shrug (Barbell)
2
1
5 reps
10 reps
-
-
6
Reverse Bicep Curl (EZ Bar)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
2
7 reps
-
4
Cable Low Row
1
1
1
10 reps
8 reps
5 reps
-
-
-
5
Preacher Curl (Dumbbell)
2
1
7 reps
5 reps
-
-
6
Bicep Curl (Cable)
1
1
12 reps
10 reps
-
-
7
Wrist Curls
2
1
5 reps
8 reps
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10 reps
5 reps
-
-
2
Single-Leg Leg Curl
1
1
8 reps
5 reps
-
-
3
Single Leg Calf Raise
2
10 reps
-
4
Pendulum Squat
2
1
5 reps
10 reps
-
-
5
Leg Extension
2
1
8 reps
5 reps
-
-
6
Cable Crunch
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20000 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
5 reps
10 reps
8 reps
-
-
-
2
Pec Deck (Machine)
2
1
10 reps
5 reps
-
-
3
Shoulder Press (Machine)
1
1
8 reps
5 reps
-
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
2
1
1
5 reps
10 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
5 Reps
10 Reps
8 Reps
-
-
-
2
Pec Deck (Machine)
2 Sets
1 Set
10 Reps
5 Reps
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
5 Reps
-
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
5 Reps
10 Reps
-
-
-
6
Wood Chop
2 Sets
AMRAP
-
Day 2
1
Leg Curl
2 Sets
1 Set
10 Reps
5 Reps
-
-
2
Single-Leg Leg Curl
1 Set
1 Set
8 Reps
5 Reps
-
-
3
Single Leg Calf Raise
2 Sets
10 Reps
-
4
Pendulum Squat
2 Sets
1 Set
5 Reps
10 Reps
-
-
5
Leg Extension
2 Sets
1 Set
8 Reps
5 Reps
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Rear Delt Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8 Reps
6 Reps
-
-
3
Chest Supported Row (Machine)
2 Sets
7 Reps
-
4
Cable Low Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
-
-
-
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
7 Reps
5 Reps
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
10 Reps
-
-
7
Wrist Curls
2 Sets
1 Set
5 Reps
8 Reps
-
-
Day 5
1
Dip (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
-
-
-
3
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
8 Reps
-
-
4
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
5 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8 Reps
10 Reps
-
-
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
Day 6
1
Stiff Leg Deadlift
2 Sets
1 Set
5 Reps
8 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
5 Reps
-
-
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
8 Reps
-
-
4
Hamstring Curl
2 Sets
8 Reps
-
5
Leg Extension
1 Set
2 Sets
10 Reps
8 Reps
-
-
Day 7
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
5 Reps
10 Reps
8 Reps
-
-
-
2
Pec Deck (Machine)
2 Sets
1 Set
10 Reps
5 Reps
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
5 Reps
-
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
5 Reps
10 Reps
-
-
-
Day 4
1
Walk
1 Set
200 mins
-