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Jefffffffff

by Jeff M.

Program Description

Lose that gut, get stronger and more defined

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2024 03:48
  • Last Edited
    Oct 18, 2024 04:24
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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
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
4
Squat (Barbell)
3 Sets
8 Reps
@8
5
Leg Press
3 Sets
8 Reps
@8
6
Plank
2 Sets
1 mins
@9.5
7
Hanging Leg Raise
3 Sets
8 Reps
@9.5
Day 2
1
Pull-Up (Band)
3 Sets
8 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Dumbbell Bench Pullover
3 Sets
8 Reps
@8
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Russian Twist (Dumbbell)
3 Sets
8 Reps
@9
7
Plank
3 Sets
1 mins
@10
Day 3
1
Leg Press
3 Sets
8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Lunge (Dumbbell)
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
10 Reps
@8
7
Wood Chop
3 Sets
8 Reps
@8