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Amateur Bodybuilding

by Jake B.
1 athletes joined

Program Description

A beginner to intermediate program that has helped me build muscle and maintain fat loss goals when combined with the right nutrition. A solid 12 week program that is easy to recycle once the 12 weeks is over. I have been following this program for the best part of a year and have had great results. Follow the program and really push yourself to failure every time you step in the gym especially on your last 2 sets of each exercise. Full ROM on every lift and make sure you PUSH YOURSELF. Progressively overload every week for best strength results.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2025 09:05
  • Last Edited
    Dec 30, 2025 10:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Upper Back
11.9%
Biceps
11.3%
Lats
10.4%
Chest
10.4%
Front Delts
8.3%
Quadriceps
7%
Hamstrings
7%
Forearms
6.1%
Rear Delts
5.7%
Glutes
4.1%
Middle Delts
1.7%
Adductors
1.2%
Abductors
1.2%
Lower Back
0.9%
Abs
0.9%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Shrug (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Reverse Pec Deck
3
12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Straight Arm Pulldown
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Hip Adductor (Machine)
2
20 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Hip Adductor (Machine)
2
20 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12-15 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5A
Wrist Curls
3
20 reps
-
5B
Reverse Wrist Curl (Barbell)
3
20 reps
-
5C
Bicep Curl (EZ Bar)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5A
Wrist Curls
3
20 reps
-
5B
Reverse Wrist Curl (Barbell)
3
20 reps
-
5C
Bicep Curl (EZ Bar)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
20 reps
-
4A
Wide Grip Lat Pulldown
3
12 reps
-
4B
Lat Pulldown
3
8-12 reps
-
4C
Underhand Lat Pulldown
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
20 reps
-
4A
Wide Grip Lat Pulldown
3
12 reps
-
4B
Lat Pulldown
3
8-12 reps
-
4C
Underhand Lat Pulldown
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Reverse Pec Deck
3 Sets
12 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Straight Arm Pulldown
3 Sets
10-15 Reps
-
6
Shrug (Dumbbell)
2 Sets
20 Reps
-
Day 2
1
Hack Squat
3 Sets
10 Reps
-
2
Hip Adductor (Machine)
2 Sets
20 Reps
-
3
Hip Abductor (Machine)
2 Sets
20 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
20 Reps
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Reverse Pec Deck
3 Sets
12-15 Reps
-
5
Pec Deck (Machine)
3 Sets
12-15 Reps
-
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Concentration Curl
3 Sets
12 Reps
-
5A
Wrist Curls
3 Sets
20 Reps
-
5B
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
-
5C
Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
Day 5
1
Pendulum Squat
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
20 Reps
-
4A
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
4B
Lat Pulldown
3 Sets
8-12 Reps
-
4C
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
5
Chest Press (Machine)
3 Sets
8-12 Reps
-
6
Pec Deck (Machine)
3 Sets
12 Reps
-