Unc

by

Program Description

To make unc jacked

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
140 minutes
Created
May 20, 2025 07:26
Last Edited
May 20, 2025 07:31

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.

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.9%

Chest

10.7%

Biceps

10%

Upper Back

9.6%

Front Delts

9.1%

Middle Delts

7.8%

Calves

7.8%

Hamstrings

7.7%

Lats

6.4%

Quadriceps

6.3%

Abductors

2.8%

Glutes

2.8%

Adductors

2.4%

Forearms

1.6%

Rear Delts

1.1%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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 (Barbell)

1

8 reps

-

2

Bicep Curl (Dumbbell)

1

8 reps

-

3

Incline Bench Press (Dumbbell)

1

10 reps

-

4

Hammer Curl

1

10 reps

-

5

Dip (Weighted)

1

9 reps

-

6

Preacher Curl (Dumbbell)

1

12 reps

-

7

Bench Press (Dumbbell)

1

12 reps

-

Day 2

1

Leg Extension

1

-

2

Seated Calf Raise

1

-

3

Leg Press

1

-

4

Leg Extension

1

-

5

Seated Calf Raise

1

-

Day 3

1

Bench Press (Close Grip)

1

8 reps

-

2

Lateral Raise (Dumbbell)

1

8 reps

-

3

Single Arm Tricep Extension (Cable)

1

10 reps

-

4

Seated Shoulder Press (Dumbbell)

1

-

5

Tricep Pushdown (Cable)

1

12 reps

-

6

Lateral Raise (Dumbbell)

1

12 reps

-

Day 4

1

Pull-Up (Bodyweight)

1

8 reps

-

2

Dumbbell Row

1

8 reps

-

3

Shrug (Dumbbell)

1

10 reps

-

4

Standing Pullover (Cable)

1

12 reps

-

5

Shrug (Dumbbell)

1

12 reps

-

Day 5

1

Seated Hamstring Curl

1

-

2

Seated Calf Raise

1

-

3

Hip Abductor (Machine)

1

-

4

Hip Adductor (Machine)

1

-

5

Seated Hamstring Curl

1

-

6

Seated Calf Raise

1

-

Day 1

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

3

Incline Bench Press (Dumbbell)

2 Sets

10 Reps

-

4

Hammer Curl

3 Sets

10 Reps

-

5

Dip (Weighted)

3 Sets

9 Reps

-

6

Preacher Curl (Dumbbell)

4 Sets

12 Reps

-

7

Bench Press (Dumbbell)

2 Sets

12 Reps

-

Day 3

1

Bench Press (Close Grip)

3 Sets

8 Reps

-

2

Lateral Raise (Dumbbell)

4 Sets

8 Reps

-

3

Single Arm Tricep Extension (Cable)

4 Sets

10 Reps

-

4

Seated Shoulder Press (Dumbbell)

3 Sets

-

5

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

Day 4

1

Pull-Up (Bodyweight)

4 Sets

8 Reps

-

2

Dumbbell Row

3 Sets

8 Reps

-

3

Shrug (Dumbbell)

3 Sets

10 Reps

-

4

Standing Pullover (Cable)

3 Sets

12 Reps

-

5

Shrug (Dumbbell)

3 Sets

12 Reps

-

Day 2

1

Leg Extension

3 Sets

-

2

Seated Calf Raise

3 Sets

-

3

Leg Press

3 Sets

-

4

Leg Extension

2 Sets

-

5

Seated Calf Raise

2 Sets

-

Day 5

1

Seated Hamstring Curl

4 Sets

-

2

Seated Calf Raise

3 Sets

-

3

Hip Abductor (Machine)

3 Sets

-

4

Hip Adductor (Machine)

3 Sets

-

5

Seated Hamstring Curl

4 Sets

-

6

Seated Calf Raise

2 Sets

-