Program Description
Do this to get jacked bro
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 26, 2024 03:26
- Last EditedDec 08, 2024 01:29
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)3 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
6 Reps
@9
3
Barbell Row3 Sets
10 Reps
@9
4
Bench Press (Dumbbell)3 Sets
10 Reps
@9
5A
Bicep Curl (Dumbbell)2 Sets
15 Reps
@10
5B
Tricep Rope Push Down (Cable)2 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)3 Sets
20 Reps
@10
Day 2
1
Squat (Barbell)4 Sets
6 Reps
@8
2
Seated Hamstring Curl1 Set
12 Reps
@10
3
Leg Extension1 Set
12 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10
Day 3
1
Pull-Up (Weighted)4 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@9
3A
Overhead Extension (Dumbbell)5 Sets
20 Reps
@10
3B
Concentration Curl5 Sets
20 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10
Day 4
1
Squat (Barbell)4 Sets
6 Reps
@8
2
Seated Hamstring Curl1 Set
12 Reps
@10
3
Leg Extension1 Set
12 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10