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5 Days 20Lbs in 12 weeks

by Riaz M.

Program Description

To help people within the 20lbs in 12 week program do build their ideal physique

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 03:53
  • Last Edited
    Mar 24, 2025 04:49
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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
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 (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Fly (Dumbbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
6 Sets
-
4
Lying Tricep Extension (Barbell)
3 Sets
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Bent Over Row (Barbell)
3 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Bicep Curl (Machine)
3 Sets
-
Day 3
1
Hack Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 5
1
Hack Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
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