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by Kofi A.
3 athletes joined

Program Description

Friendly to all experience levels. Designed for beginners following the push pull format

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 01, 2025 10:12
  • Last Edited
    Apr 06, 2025 07:43
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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
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Tricep Extension (Cable)
2
8 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 10
2
Lat Pulldown
4
10 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@10
Day 2
1
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
3 Sets
12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
12 Reps
@10
Day 3
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Seated Hamstring Curl
3 Sets
10 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Chest Fly (Machine)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@10
Day 5
1
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
3 Sets
12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
12 Reps
@10
Day 6
1
Hack Squat
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Seated Hamstring Curl
3 Sets
10 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@10