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Christmas Build

by Keiron M.

Program Description

Probably more intermediate due to the volume

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2024 02:08
  • Last Edited
    Jun 18, 2025 11:48

Summary

Get ready to transform your physique with the Christmas Build program! Over the course of 12 weeks, you'll engage in a comprehensive 5-day-per-week training regimen designed to build strength and muscle across all major upper body muscle groups. This program utilizes a mix of dumbbell and cable exercises, including seated shoulder presses, pull-ups, and incline bench presses, ensuring you target every angle for maximum growth. Perfect for those looking to level up their lifting game before the holidays, this plan will have you feeling strong and confident in no time!
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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
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Pull-Up (Weighted)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Tricep Extension (Dumbbell)
4 Sets
-
7
Incline Curl (Dumbbell)
4 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Fly (Dumbbell)
3 Sets
-
3
Pull-Up (Weighted)
3 Sets
-
4
Upright Row (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Hammer Curl
4 Sets
-
7
Preacher Curl (Barbell)
3 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Pendlay Row
3 Sets
-
3
Push Press (Barbell)
3 Sets
-
4
Dip (Weighted)
3 Sets
-
5
Pull-Up (Weighted)
3 Sets
-
6
Cable Crunch
3 Sets
-
Day 1
1
Squat (Barbell)
4 Sets
-
2
Leg Curl
3 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Hack Squat
2 Sets
-
5
Standing Calf Raise
4 Sets
-
6
Hanging Leg Raise
4 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Hack Squat
2 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
4 Sets
-
6
Hanging Leg Raise
3 Sets
-