logo
BoostcampPNG

BMf(bulking/maintain/cutting)

by Mohamad Kashor

Program Description

Effective and efficient

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2024 08:15
  • Last Edited
    Sep 02, 2024 04:48
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
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
Lat Pulldown
3
8-10 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
Bicep Curl (Cable)
3
8-12 reps
4B
Revers Cable Fly
3
8-12 reps
5
Bayesian Curl
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
8-10 reps
1B
Lying Leg Curl
2
8-10 reps
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-8 reps
3
Standing Pullover (Cable)
2
8-12 reps
4A
Bicep Curl (Cable)
2
8-12 reps
4B
Revers Cable Fly
2
8-12 reps
5
Bayesian Curl
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
8-10 reps
1B
Lying Leg Curl
2
8-10 reps
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-8 reps
3
Standing Pullover (Cable)
2
8-12 reps
4A
Bicep Curl (Cable)
2
8-12 reps
4B
Revers Cable Fly
2
8-12 reps
5
Bayesian Curl
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
8-10 reps
1B
Lying Leg Curl
2
8-10 reps
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-8 reps
3
Standing Pullover (Cable)
2
8-12 reps
4A
Bicep Curl (Cable)
2
8-12 reps
4B
Revers Cable Fly
2
8-12 reps
5
Bayesian Curl
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
8-10 reps
1B
Lying Leg Curl
2
8-10 reps
2
Romanian Deadlift (Barbell)
1
1
3-6 reps
6-8 reps
3
Standing Pullover (Cable)
2
8-12 reps
4A
Bicep Curl (Cable)
2
8-12 reps
4B
Revers Cable Fly
2
8-12 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
Tricep Rope Push Down (Cable)
3
8-10 reps
4B
Lateral Raise (Dumbbell)
3
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
2
Incline Bench Press (Smith Machine)
2
8-10 reps
3
Chest Fly (Machine)
2
8-12 reps
4A
Tricep Rope Push Down (Cable)
2
8-10 reps
4B
Lateral Raise (Dumbbell)
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
2
Incline Bench Press (Smith Machine)
2
8-10 reps
3
Chest Fly (Machine)
2
8-12 reps
4A
Tricep Rope Push Down (Cable)
2
8-10 reps
4B
Lateral Raise (Dumbbell)
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
2
Incline Bench Press (Smith Machine)
2
8-10 reps
3
Chest Fly (Machine)
2
8-12 reps
4A
Tricep Rope Push Down (Cable)
2
8-10 reps
4B
Lateral Raise (Dumbbell)
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
2
Incline Bench Press (Smith Machine)
2
8-10 reps
3
Chest Fly (Machine)
2
8-12 reps
4A
Tricep Rope Push Down (Cable)
2
8-10 reps
4B
Lateral Raise (Dumbbell)
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-6 reps
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
3A
Lateral Raise (Dumbbell)
3
8-10 reps
3B
Leg Extension
3
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
1
Squat (Barbell)
1
1
3-6 reps
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
3A
Lateral Raise (Dumbbell)
3
8-10 reps
3B
Leg Extension
3
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
1
Squat (Barbell)
1
1
3-6 reps
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
3A
Lateral Raise (Dumbbell)
3
8-10 reps
3B
Leg Extension
3
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
1
Squat (Barbell)
1
1
3-6 reps
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
3A
Lateral Raise (Dumbbell)
3
8-10 reps
3B
Leg Extension
3
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
1
Squat (Barbell)
1
1
3-6 reps
6-8 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
3A
Lateral Raise (Dumbbell)
3
8-10 reps
3B
Leg Extension
3
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 Bench Press (Dumbbell)
2
8-10 reps
4A
Chest Fly (Machine)
2
8-15 reps
4B
Standing Pullover (Cable)
2
8-15 reps
5A
Y Raise
2
5B
Cable Crunch
2
5C
Back Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3-6 reps
6-8 reps
2
Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
3A
Lat Pulldown
2
8-10 reps
3B
Incline Bench Press (Dumbbell)
2
8-10 reps
4A
Chest Fly (Machine)
2
8-15 reps
4B
Standing Pullover (Cable)
2
8-15 reps
5A
Y Raise
2
5B
Cable Crunch
2
5C
Back Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3-6 reps
6-8 reps
2
Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
3A
Lat Pulldown
2
8-10 reps
3B
Incline Bench Press (Dumbbell)
2
8-10 reps
4A
Chest Fly (Machine)
2
8-15 reps
4B
Standing Pullover (Cable)
2
8-15 reps
5A
Y Raise
2
5B
Cable Crunch
2
5C
Back Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3-6 reps
6-8 reps
2
Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
3A
Lat Pulldown
2
8-10 reps
3B
Incline Bench Press (Dumbbell)
2
8-10 reps
4A
Chest Fly (Machine)
2
8-15 reps
4B
Standing Pullover (Cable)
2
8-15 reps
5A
Y Raise
2
5B
Cable Crunch
2
5C
Back Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3-6 reps
6-8 reps
2
Bench Press (Dumbbell)
1
1
3-6 reps
6-8 reps
3A
Lat Pulldown
2
8-10 reps
3B
Incline Bench Press (Dumbbell)
2
8-10 reps
4A
Chest Fly (Machine)
2
8-15 reps
4B
Standing Pullover (Cable)
2
8-15 reps
5A
Y Raise
2
5B
Cable Crunch
2
5C
Back Extension
2
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)
3
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
Standing Calf Raise
3
8-15 reps
5B
Hip Adductor (Machine)
3
8-12 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)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Overhead Tricep Extension (Cable)
2
8-10 reps
4B
Bayesian Curl
2
8-10 reps
5A
Standing Calf Raise
3
8-15 reps
5B
Hip Adductor (Machine)
3
8-12 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)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Overhead Tricep Extension (Cable)
2
8-10 reps
4B
Bayesian Curl
2
8-10 reps
5A
Standing Calf Raise
3
8-15 reps
5B
Hip Adductor (Machine)
3
8-12 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)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Overhead Tricep Extension (Cable)
2
8-10 reps
4B
Bayesian Curl
2
8-10 reps
5A
Standing Calf Raise
3
8-15 reps
5B
Hip Adductor (Machine)
3
8-12 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)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Overhead Tricep Extension (Cable)
2
8-10 reps
4B
Bayesian Curl
2
8-10 reps
5A
Standing Calf Raise
3
8-15 reps
5B
Hip Adductor (Machine)
3
8-12 reps
Week 1
1 / 5 Weeks
Day 1
1A
Lat Pulldown
3 Sets
8-10 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
Bicep Curl (Cable)
3 Sets
8-12 Reps
4B
Revers Cable Fly
3 Sets
8-12 Reps
5
Bayesian Curl
3 Sets
8-12 Reps
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
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-6 Reps
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
3B
Leg Extension
3 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 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 Bench Press (Dumbbell)
2 Sets
8-10 Reps
4A
Chest Fly (Machine)
2 Sets
8-15 Reps
4B
Standing Pullover (Cable)
2 Sets
8-15 Reps
5A
Y Raise
2 Sets
5B
Cable Crunch
2 Sets
5C
Back Extension
2 Sets
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)
3 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
Standing Calf Raise
3 Sets
8-15 Reps
5B
Hip Adductor (Machine)
3 Sets
8-12 Reps