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SEP MUSCLE BUILD

by Avi N.

Program Description

Get back your strength and create the habit of going to the gym after a holiday

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 21, 2025 05:14
  • Last Edited
    Sep 02, 2025 06:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.2%
Biceps
14.3%
Front Delts
11.5%
Chest
11.5%
Middle Delts
9.4%
Quadriceps
5.2%
Upper Back
4.9%
Hamstrings
4.5%
Lats
4.5%
Abductors
3.8%
Adductors
3.5%
Glutes
3.5%
Forearms
2.8%
Rear Delts
0.7%
Abs
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
2 mins
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
2 mins
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
2 mins
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
2 mins
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Extension (Dumbbell)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Extension (Dumbbell)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Extension (Dumbbell)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Extension (Dumbbell)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Dumbbell)
3 Sets
2 mins
-
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Hip Adductor (Machine)
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
4
Shoulder Press (Machine)
3 Sets
20 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 3
1
Decline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Tricep Extension (Dumbbell)
3 Sets
20 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
20 Reps
-
5
Leg Extension
3 Sets
20 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Lat Pulldown
3 Sets
20 Reps
-
5
Leg Press
3 Sets
20 Reps
-
Day 5
1
Chest Fly (Machine)
3 Sets
20 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
20 Reps
-
5
Hip Adductor (Machine)
3 Sets
20 Reps
-
6
Hip Abductor (Machine)
3 Sets
20 Reps
-
Day 6
1
Cable Crossover
3 Sets
20 Reps
-
2
Dip (Assisted)
3 Sets
20 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 7
1
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Skull Crusher (Dumbbell)
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Shoulder Press (Machine)
3 Sets
20 Reps
-
5
Leg Extension
3 Sets
20 Reps
-