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BoostcampPNG

Mechanical engineer's program

by Amit Kr Singh

Program Description

This is for who is training for 2-3 years

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 30, 2025 06:26
  • Last Edited
    Aug 04, 2025 03:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Shrug (Barbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
7
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Cable)
3
-
6
Bench Press (Close Grip)
3
-
7
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Shrug (Dumbbell)
4
-
4
Concentration Curl
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Sumo Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Extension
3
-
5
Seated Calf Raise
4
-
6
Sit Up
3
-
7
Russian Twist
3
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Tricep Rope Push Down (Cable)
4 Sets
-
7
Overhead Tricep Extension (Dumbbell)
3 Sets
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
-
2
Barbell Row
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Face Pull
3 Sets
-
5
Shrug (Barbell)
4 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
7
Hammer Curl (Dumbbell)
3 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Standing Calf Raise
4 Sets
-
6
Hanging Leg Raise
3 Sets
-
7
Plank
3 Sets
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
-
2
Decline Bench Press (Dumbbell)
3 Sets
-
3
Pullover (Dumbbell)
3 Sets
-
4
Arnold Press
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Bench Press (Close Grip)
3 Sets
-
7
Tricep Kickback
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Shrug (Dumbbell)
4 Sets
-
4
Concentration Curl
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
Day 6
1
Leg Press
4 Sets
-
2
Sumo Deadlift (Barbell)
4 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Seated Calf Raise
4 Sets
-
6
Sit Up
3 Sets
-
7
Russian Twist
3 Sets
-