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BoostcampPNG

Go beyond your limit

by Daniel L.

Program Description

To be goated x2

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 12, 2024 05:53
  • Last Edited
    Aug 12, 2024 06:29
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Incline Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Chest Press (Machine)
4
12 reps
5
Front Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
2
Leg Extension
4
12 reps
3
Romanian Deadlift (Dumbbell)
4
12 reps
4
Standing Calf Raise
4
12 reps
5
Abs Crunch (Bodyweight)
4
50 reps
6
Plank
4
1 mins
7
Sit Up
4
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Decline Bench Press (Dumbbell)
4
12 reps
4
Tricep Pushdown (Cable)
4
12 reps
5
Tricep Extension (Machine)
4
12 reps
6
Overhead Extension (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
High Pull
4
12 reps
3
Bicep Curl (Barbell)
4
12 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
Hammer Curl (Cable)
4
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
3
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
12 Reps
5
Front Raise
4 Sets
12 Reps
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
3
Hammer Curl (Cable)
4 Sets
12 Reps
@6
4
Face Pull
4 Sets
12 Reps
@6
5
Spider Curl
4 Sets
12 Reps
@6
Day 5
1
Lat Pulldown
4 Sets
12 Reps
2
High Pull
4 Sets
12 Reps
3
Bicep Curl (Barbell)
4 Sets
12 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
Hammer Curl (Cable)
4 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Tricep Extension (Machine)
4 Sets
12 Reps
6
Overhead Extension (Dumbbell)
4 Sets
12 Reps
Day 3
1
Leg Press
4 Sets
12 Reps
2
Leg Extension
4 Sets
12 Reps
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
4
Standing Calf Raise
4 Sets
12 Reps
5
Abs Crunch (Bodyweight)
4 Sets
50 Reps
6
Plank
4 Sets
1 mins
7
Sit Up
4 Sets
50 Reps