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BoostcampPNG

MONDAY THROUGH FRIDAY WORKOUT PLAN

by Conor R.

Program Description

SCHEDULE DAY 1: UPPER A DAY 2: LOWER A DAY 3: 22 CARDIO DAY 4: UPPER B DAY 5: LOWER B DAY 6: OFF DAY 7: OFF

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 01:45
  • Last Edited
    Jun 28, 2025 02:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
5-10 Reps
-
2
Lat Pulldown
2 Sets
5-10 Reps
-
3
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
4
T-Bar Row
1 Set
5-10 Reps
-
5
Overhead Press (Machine)
2 Sets
5-10 Reps
-
6
Preacher Curl (Dumbbell)
1 Set
5-10 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
5-10 Reps
-
8
Incline Curl (Dumbbell)
1 Set
5-10 Reps
-
9
Seated Dip (Machine)
2 Sets
5-10 Reps
-
Day 2
1
Hack Squat
2 Sets
5-10 Reps
-
2
Seated Hamstring Curl
2 Sets
5-10 Reps
-
3
Leg Extension
2 Sets
5-10 Reps
-
4
Hyperextension
2 Sets
5-10 Reps
-
5
Calf Raise (Machine)
2 Sets
5-10 Reps
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
5-10 Reps
-
3
Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Lat Pulldown
2 Sets
5-10 Reps
-
5
One Arm Lateral Raise (Cable)
2 Sets
5-10 Reps
-
6
Preacher Curl (Dumbbell)
1 Set
5-10 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
8
Seated Dip (Machine)
2 Sets
5-10 Reps
-
Day 4
1
Hack Squat
2 Sets
5-10 Reps
-
2
Seated Hamstring Curl
2 Sets
5-10 Reps
-
3
Leg Extension
2 Sets
5-10 Reps
-
4
Hyperextension
2 Sets
5-10 Reps
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5
Calf Raise (Machine)
2 Sets
5-10 Reps
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