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BoostcampPNG
Muscle and Strength
by null
2 athletes joined
Program Description
Upper focus
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jul 02, 2024 02:19
Last Edited
Jul 15, 2024 02:42
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.
down_app
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Standing Calf Raise
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Seated Calf Raise
5 Sets
15 Reps
Day 5
1
Seated Row (Cable)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Upright Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Cable)
4 Sets
10 Reps
6
Concentration Curl
3 Sets
10 Reps
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
8
Inverted Row
4 Sets
9
Single Arm Row (Dumbbell)
3 Sets
10
Lat Pulldown
4 Sets
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Cable Crossover
3 Sets
10 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Low Cable Fly Crossover
3 Sets
15 Reps
6
Svend Press
3 Sets
15 Reps
7
Hex Dumbbell Press
3 Sets
15 Reps
8
Lying Tricep Extension (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
9
Tricep Extension (Dumbbell)
3 Sets
10 Reps
10
Tricep Extension (Cable)
3 Sets
10 Reps
11
Barbell Front Raise
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
12
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
13
Landmine Twist
3 Sets
15 Reps
14
Pallof Press
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Straight Arm Lat Pull Down
3 Sets
10 Reps
4
Rear Delt Row
3 Sets
10 Reps
5
Upright Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
6
Upright Row (Dumbbell)
3 Sets
6 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
9
Incline Curl (Dumbbell)
3 Sets
10 Reps
10
Hammer Curl
3 Sets
10 Reps
11
Inverted Row
3 Sets
15 Reps
12
Prone Dumbbell Spider Curl
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Cable Crossover
3 Sets
10 Reps
4
Tricep Kickback
3 Sets
10 Reps
5
Svend Press
3 Sets
15 Reps
6
Hex Dumbbell Press
3 Sets
15 Reps
7
Chest Press (Machine)
3 Sets
15 Reps
8
Dip (Assisted)
3 Sets
15 Reps
9
Lateral Raise (Cable)
3 Sets
12 Reps
10
Hammer Curl
3 Sets
10 Reps
11
Tricep Extension (Dumbbell)
3 Sets
10 Reps
12
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
13
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
14
Chest Fly (Cable)
3 Sets
15 Reps