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BoostcampPNG

December

by Christopher
2.0
(1 rating)

Program Description

To build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 01:40
  • Last Edited
    Jan 14, 2026 04:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.8%
Biceps
9.1%
Triceps
9%
Glutes
8.5%
Front Delts
7.8%
Upper Back
7.5%
Chest
7.5%
Middle Delts
6.5%
Quadriceps
6.5%
Lats
6.2%
Abs
5.9%
Adductors
3.9%
Rear Delts
3.9%
Calves
3.3%
Lower Back
3.3%
Forearms
1.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
JM Press (Smith Machine)
1
-
4
Preacher Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Dumbbell)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Hammer Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Seated Wide-Grip Row (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
JM Press (Smith Machine)
1
-
4
Preacher Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Dumbbell)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Hammer Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Seated Wide-Grip Row (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
JM Press (Smith Machine)
1
-
4
Preacher Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Dumbbell)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Hammer Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Seated Wide-Grip Row (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
JM Press (Smith Machine)
1
-
4
Preacher Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Dumbbell)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Hammer Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Seated Wide-Grip Row (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
JM Press (Smith Machine)
1
-
4
Preacher Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Dumbbell)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Hammer Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Seated Wide-Grip Row (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Hack Squat
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Hack Squat
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Hack Squat
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Hack Squat
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Hack Squat
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
Dip (Assisted)
2
6 reps
-
4
Incline Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Smith Machine)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Reverse Bicep Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Single Arm Row (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
Dip (Assisted)
2
6 reps
-
4
Incline Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Smith Machine)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Reverse Bicep Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Single Arm Row (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
Dip (Assisted)
2
6 reps
-
4
Incline Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Smith Machine)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Reverse Bicep Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Single Arm Row (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
Dip (Assisted)
2
6 reps
-
4
Incline Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Smith Machine)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Reverse Bicep Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Single Arm Row (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
-
2
Single Arm Tricep Extension (Cable)
2
6 reps
-
3
Dip (Assisted)
2
6 reps
-
4
Incline Curl (Dumbbell)
2
6 reps
-
5
Shoulder Press (Machine)
2
6 reps
-
6
Incline Bench Press (Smith Machine)
2
6 reps
-
7
Pec Deck (Machine)
2
6 reps
-
8
Reverse Bicep Curl (Dumbbell)
2
6 reps
-
9
Wide Grip Lat Pulldown
2
6 reps
-
10
Single Arm Row (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Squat (Smith Machine)
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Squat (Smith Machine)
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Squat (Smith Machine)
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Squat (Smith Machine)
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6 reps
-
2
Seated Calf Raise
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Thrust (Barbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
6 reps
-
7
Stiff Leg Deadlift
2
6 reps
-
8
Squat (Smith Machine)
2
6 reps
-
9
Abs Crunch (Machine)
2
6 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Lateral Raise (Cable)
2 Sets
6 Reps
-
2
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
-
3
JM Press (Smith Machine)
1 Set
-
4
Preacher Curl (Dumbbell)
2 Sets
6 Reps
-
5
Shoulder Press (Machine)
2 Sets
6 Reps
-
6
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
-
7
Pec Deck (Machine)
2 Sets
6 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
6 Reps
-
9
Wide Grip Lat Pulldown
2 Sets
6 Reps
-
10
Seated Wide-Grip Row (Cable)
2 Sets
6 Reps
-
Day 3
1
Lateral Raise (Cable)
2 Sets
6 Reps
-
2
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
-
3
Dip (Assisted)
2 Sets
6 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
6 Reps
-
5
Shoulder Press (Machine)
2 Sets
6 Reps
-
6
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
7
Pec Deck (Machine)
2 Sets
6 Reps
-
8
Reverse Bicep Curl (Dumbbell)
2 Sets
6 Reps
-
9
Wide Grip Lat Pulldown
2 Sets
6 Reps
-
10
Single Arm Row (Cable)
2 Sets
6 Reps
-
Day 2
1
Rear Delt Fly (Machine)
2 Sets
6 Reps
-
2
Seated Calf Raise
2 Sets
6 Reps
-
3
Leg Extension
2 Sets
6 Reps
-
4
Leg Curl
2 Sets
6 Reps
-
5
Hip Thrust (Barbell)
2 Sets
6 Reps
-
6
Hip Adductor (Machine)
2 Sets
6 Reps
-
7
Stiff Leg Deadlift
2 Sets
6 Reps
-
8
Hack Squat
2 Sets
6 Reps
-
9
Abs Crunch (Machine)
2 Sets
6 Reps
-
Day 4
1
Rear Delt Fly (Machine)
2 Sets
6 Reps
-
2
Seated Calf Raise
2 Sets
6 Reps
-
3
Leg Extension
2 Sets
6 Reps
-
4
Leg Curl
2 Sets
6 Reps
-
5
Hip Thrust (Barbell)
2 Sets
6 Reps
-
6
Hip Adductor (Machine)
2 Sets
6 Reps
-
7
Stiff Leg Deadlift
2 Sets
6 Reps
-
8
Squat (Smith Machine)
2 Sets
6 Reps
-
9
Abs Crunch (Machine)
2 Sets
6 Reps
-