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BoostcampPNG

December

by Christopher

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
    Nov 30, 2025 02:34
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%
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BlogBannerPC
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
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
-