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BoostcampPNG

For Them

by Abhimanyu Pratap Singh
1 athletes joined

Program Description

Intermediate for those who want to improve for love

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 08, 2026 02:24
  • Last Edited
    Feb 08, 2026 05:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Triceps
11.4%
Front Delts
10.6%
Biceps
10.4%
Lats
10.1%
Chest
9.4%
Abs
5.4%
Hamstrings
5.2%
Middle Delts
4.7%
Forearms
4.4%
Quadriceps
4.2%
Glutes
4.2%
Rear Delts
3.6%
Lower Back
1.6%
Calves
1.3%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lat Pulldown
2
2
12 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Straight Arm Pulldown
3
15 reps
-
4
Preacher Curl (Barbell)
1
2
15 reps
12 reps
-
-
5
Bayesian Curl
3
15 reps
-
6
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
12 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Straight Arm Pulldown
3
15 reps
-
4
Preacher Curl (Barbell)
1
2
15 reps
12 reps
-
-
5
Bayesian Curl
3
15 reps
-
6
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
12 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Straight Arm Pulldown
3
15 reps
-
4
Preacher Curl (Barbell)
1
2
15 reps
12 reps
-
-
5
Bayesian Curl
3
15 reps
-
6
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
12 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Straight Arm Pulldown
3
15 reps
-
4
Preacher Curl (Barbell)
1
2
15 reps
12 reps
-
-
5
Bayesian Curl
3
15 reps
-
6
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
4
15 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bench Press (Close Grip)
3
8 reps
-
8
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
4
15 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bench Press (Close Grip)
3
8 reps
-
8
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
4
15 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bench Press (Close Grip)
3
8 reps
-
8
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
4
15 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bench Press (Close Grip)
3
8 reps
-
8
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Pec Deck (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Pec Deck (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Pec Deck (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Pec Deck (Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Chest Fly (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Lateral Raise (Cable)
4 Sets
15 Reps
-
6
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
7
Bench Press (Close Grip)
3 Sets
8 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Single Arm Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Reverse Pec Deck
3 Sets
15 Reps
-
7
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Hack Squat
4 Sets
8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
6
Plank
3 Sets
1 mins
-
7
Cable Crunch
4 Sets
15 Reps
-
Day 5
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Arnold Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Lateral Raise (Cable)
3 Sets
20 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 6
1
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
4 Sets
12 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Hammer Curl (Cable)
3 Sets
15 Reps
-
6
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Wrist Curls
3 Sets
15 Reps
-
Day 1
1
Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
3
Straight Arm Pulldown
3 Sets
15 Reps
-
4
Preacher Curl (Barbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Bayesian Curl
3 Sets
15 Reps
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Hanging Leg Raise
3 Sets
15 Reps
-