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Tony’s Program

by Anthony Rodriguez

Program Description

The purpose is really to keep it simple yet effective.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2025 01:57
  • Last Edited
    Jun 10, 2025 02:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Wrist Curls
3
-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
4
6-10 reps
-
4
Hamstring Curl
4
6-10 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Lat Pulldown (Close Grip)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Hamstring Curl
3
6-10 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Extension
3
-15 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
5
Wrist Curls
3 Sets
-30 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Leg Extension
4 Sets
6-10 Reps
-
4
Hamstring Curl
4 Sets
6-10 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
-
Day 4
1
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
3
Dip (Assisted)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
4 Sets
8-12 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
6-10 Reps
-
2
Hack Squat
4 Sets
6-10 Reps
-
3
Hamstring Curl
3 Sets
6-10 Reps
-
4
Goblet Squat
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
-15 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-