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BoostcampPNG

BMf(bulking/maintain/cutting)

by Mohamad Kashor
1 athletes joined

Program Description

Effective and efficient

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2024 08:15
  • Last Edited
    Dec 07, 2024 07:54

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
Chest
12.9%
Front Delts
11.9%
Triceps
10.3%
Middle Delts
10%
Biceps
9.6%
Lats
7%
Upper Back
6.5%
Quadriceps
5.8%
Hamstrings
5.8%
Glutes
5%
Rear Delts
3.4%
Abs
3.2%
Adductors
2.8%
Calves
2%
Lower Back
1.6%
Abductors
1.4%
Forearms
0.7%
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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
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Lying Leg Curl
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4A
Revers Cable Fly
3
8-10 reps
-
4B
Bicep Curl (Cable)
3
8-10 reps
-
5
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Lying Leg Curl
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4A
Revers Cable Fly
3
8-10 reps
-
4B
Bicep Curl (Cable)
3
8-10 reps
-
5
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Lying Leg Curl
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4A
Revers Cable Fly
3
8-10 reps
-
4B
Bicep Curl (Cable)
3
8-10 reps
-
5
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Lying Leg Curl
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4A
Revers Cable Fly
3
8-10 reps
-
4B
Bicep Curl (Cable)
3
8-10 reps
-
5
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Lying Leg Curl
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4A
Revers Cable Fly
3
8-10 reps
-
4B
Bicep Curl (Cable)
3
8-10 reps
-
5
Bayesian Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
3-6 reps
6-8 reps
-
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Crossover Tri
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
3-6 reps
6-8 reps
-
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Crossover Tri
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
3-6 reps
6-8 reps
-
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Crossover Tri
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
3-6 reps
6-8 reps
-
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Crossover Tri
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
3-6 reps
6-8 reps
-
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Crossover Tri
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Leg Extension
3
8-10 reps
-
2
Squat (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Leg Extension
3
8-10 reps
-
2
Squat (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Leg Extension
3
8-10 reps
-
2
Squat (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Leg Extension
3
8-10 reps
-
2
Squat (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Leg Extension
3
8-10 reps
-
2
Squat (Barbell)
1
2
3-6 reps
6-8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
3-6 reps
6-8 reps
-
-
2
Bench Press (Dumbbell)
1
2
3-6 reps
6-8 reps
-
-
3A
Lat Pulldown
2
8-10 reps
-
3B
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
4A
Chest Fly (Machine)
2
8-15 reps
-
4B
Standing Pullover (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
3-6 reps
6-8 reps
-
-
2
Bench Press (Dumbbell)
1
2
3-6 reps
6-8 reps
-
-
3A
Lat Pulldown
2
8-10 reps
-
3B
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
4A
Chest Fly (Machine)
2
8-15 reps
-
4B
Standing Pullover (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
3-6 reps
6-8 reps
-
-
2
Bench Press (Dumbbell)
1
2
3-6 reps
6-8 reps
-
-
3A
Lat Pulldown
2
8-10 reps
-
3B
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
4A
Chest Fly (Machine)
2
8-15 reps
-
4B
Standing Pullover (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
3-6 reps
6-8 reps
-
-
2
Bench Press (Dumbbell)
1
2
3-6 reps
6-8 reps
-
-
3A
Lat Pulldown
2
8-10 reps
-
3B
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
4A
Chest Fly (Machine)
2
8-15 reps
-
4B
Standing Pullover (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
3-6 reps
6-8 reps
-
-
2
Bench Press (Dumbbell)
1
2
3-6 reps
6-8 reps
-
-
3A
Lat Pulldown
2
8-10 reps
-
3B
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
4A
Chest Fly (Machine)
2
8-15 reps
-
4B
Standing Pullover (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3-6 reps
6-8 reps
8-10 reps
-
-
-
2
One Arm Lateral Raise (Cable)
4
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Bayesian Curl
3
8-10 reps
-
5A
Hanging Leg Raise
3
10-20 reps
-
5B
Standing Calf Raise
3
15 reps
-
5C
Hip Adductor (Machine)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3-6 reps
6-8 reps
8-10 reps
-
-
-
2
One Arm Lateral Raise (Cable)
4
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Bayesian Curl
3
8-10 reps
-
5A
Hanging Leg Raise
3
10-20 reps
-
5B
Standing Calf Raise
3
15 reps
-
5C
Hip Adductor (Machine)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3-6 reps
6-8 reps
8-10 reps
-
-
-
2
One Arm Lateral Raise (Cable)
4
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Bayesian Curl
3
8-10 reps
-
5A
Hanging Leg Raise
3
10-20 reps
-
5B
Standing Calf Raise
3
15 reps
-
5C
Hip Adductor (Machine)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3-6 reps
6-8 reps
8-10 reps
-
-
-
2
One Arm Lateral Raise (Cable)
4
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Bayesian Curl
3
8-10 reps
-
5A
Hanging Leg Raise
3
10-20 reps
-
5B
Standing Calf Raise
3
15 reps
-
5C
Hip Adductor (Machine)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3-6 reps
6-8 reps
8-10 reps
-
-
-
2
One Arm Lateral Raise (Cable)
4
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Bayesian Curl
3
8-10 reps
-
5A
Hanging Leg Raise
3
10-20 reps
-
5B
Standing Calf Raise
3
15 reps
-
5C
Hip Adductor (Machine)
3
10-20 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
3-6 Reps
6-8 Reps
-
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
4B
Crossover Tri
3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 3
1A
One Arm Lateral Raise (Cable)
3 Sets
8-10 Reps
-
1B
Leg Extension
3 Sets
8-10 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3-6 Reps
6-8 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
4B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
-
3
Revers Cable Fly
3 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
4B
Bayesian Curl
3 Sets
8-10 Reps
-
5A
Hanging Leg Raise
3 Sets
10-20 Reps
-
5B
Standing Calf Raise
3 Sets
15 Reps
-
5C
Hip Adductor (Machine)
3 Sets
10-20 Reps
-
Day 1
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
1B
Lying Leg Curl
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
3-6 Reps
6-8 Reps
-
-
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
4A
Revers Cable Fly
3 Sets
8-10 Reps
-
4B
Bicep Curl (Cable)
3 Sets
8-10 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
3-6 Reps
6-8 Reps
-
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
3-6 Reps
6-8 Reps
-
-
3A
Lat Pulldown
2 Sets
8-10 Reps
-
3B
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
4A
Chest Fly (Machine)
2 Sets
8-15 Reps
-
4B
Standing Pullover (Cable)
2 Sets
8-15 Reps
-