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BoostcampPNG

JN MIN

by Zildjian Q.

Program Description

Nice

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 23, 2025 03:39
  • Last Edited
    Nov 12, 2025 10:40
Muscle Engagement
Front
Back
MuscleSet
Chest
23.2%
Triceps
16.6%
Upper Back
14.6%
Lats
13.2%
Front Delts
12.6%
Biceps
11.9%
Abs
6.6%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
2
8 reps
RPE 9
3
Lat Pulldown
1
3
10 reps
8 reps
-
-
4
Kelso Shrug
2
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Dragon Flag
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
8 Reps
8 Reps
@5
@6
@7
@9
@9
2
Chest Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Kelso Shrug
1 Set
1 Set
8 Reps
8 Reps
@9
@9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
6
Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
7
Dragon Flag
1 Set
1 Set
8 Reps
8 Reps
-
-