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by Asuja

Program Description

ulr

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 03:07
  • Last Edited
    May 29, 2025 10:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
6-8 reps
-
-
2
Barbell Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Hack Squat
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Dip (Machine)
2
6-12 reps
-
4
Decline Chest Press
2
6-12 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Rear Delt Fly (Machine)
2
12-20 reps
-
8
Lat Pulldown (Single Arm)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
10-15 reps
-
10
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
3
Hack Squat
2
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
12-15 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Bent Over Row (Dumbbell)
2
8-12 reps
-
8
Seated Row (Cable)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
-
-
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Seated Dip (Machine)
2 Sets
6-12 Reps
-
4
Decline Chest Press
2 Sets
6-12 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
8
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
10
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
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Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
-
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
12-15 Reps
-
5
Lying Leg Curl
3 Sets
12-15 Reps
-
6
Hack Squat
2 Sets
10-12 Reps
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Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Seated Dip (Machine)
2 Sets
6-12 Reps
-
4
Decline Chest Press
2 Sets
6-12 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
8
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
10
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
-
3
Hack Squat
2 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
6
Lat Pulldown
3 Sets
8-12 Reps
-
7
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
-
8
Seated Row (Cable)
2 Sets
12-15 Reps
-
9
Reverse Pec Deck
2 Sets
12-20 Reps
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