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by Cristiano Ciorba
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Program Description

Gym

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2026 07:01
  • Last Edited
    Jan 15, 2026 04:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Upper Back
11.4%
Chest
9.8%
Quadriceps
9.8%
Biceps
8.9%
Lats
8.1%
Glutes
8.1%
Front Delts
6.5%
Hamstrings
6.5%
Middle Delts
4.9%
Abs
4.1%
Abductors
3.3%
Calves
3.3%
Rear Delts
1.6%
Lower Back
1.6%
Forearms
0.8%
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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
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
low to high fly
2
9 reps
-
2
Chest Press (Machine)
1
1
9 reps
-
-
3
Seated Military Press (Smith Machine)
2
9 reps
-
4
JM Press
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
6
Lateral Raise (Machine)
2
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
low to high fly
2
9 reps
-
2
Chest Press (Machine)
1
1
9 reps
-
-
3
Seated Military Press (Smith Machine)
2
9 reps
-
4
JM Press
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
6
Lateral Raise (Machine)
2
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
low to high fly
2
9 reps
-
2
Chest Press (Machine)
1
1
9 reps
-
-
3
Seated Military Press (Smith Machine)
2
9 reps
-
4
JM Press
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
6
Lateral Raise (Machine)
2
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
low to high fly
2
9 reps
-
2
Chest Press (Machine)
1
1
9 reps
-
-
3
Seated Military Press (Smith Machine)
2
9 reps
-
4
JM Press
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
6
Lateral Raise (Machine)
2
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
low to high fly
2
9 reps
-
2
Chest Press (Machine)
1
1
9 reps
-
-
3
Seated Military Press (Smith Machine)
2
9 reps
-
4
JM Press
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
6
Lateral Raise (Machine)
2
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
low to high fly
2
9 reps
-
2
Chest Press (Machine)
1
1
9 reps
-
-
3
Seated Military Press (Smith Machine)
2
9 reps
-
4
JM Press
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
6
Lateral Raise (Machine)
2
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
low to high fly
2
9 reps
-
2
Chest Press (Machine)
1
1
9 reps
-
-
3
Seated Military Press (Smith Machine)
2
9 reps
-
4
JM Press
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
6
Lateral Raise (Machine)
2
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9 reps
-
2
T-Bar Row
2
9 reps
-
3
Chest Supported Row (Machine)
2
9 reps
-
4
preacher curl
2
9 reps
-
5
Hammer Curl (Cable)
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9 reps
-
2
T-Bar Row
2
9 reps
-
3
Chest Supported Row (Machine)
2
9 reps
-
4
preacher curl
2
9 reps
-
5
Hammer Curl (Cable)
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9 reps
-
2
T-Bar Row
2
9 reps
-
3
Chest Supported Row (Machine)
2
9 reps
-
4
preacher curl
2
9 reps
-
5
Hammer Curl (Cable)
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9 reps
-
2
T-Bar Row
2
9 reps
-
3
Chest Supported Row (Machine)
2
9 reps
-
4
preacher curl
2
9 reps
-
5
Hammer Curl (Cable)
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9 reps
-
2
T-Bar Row
2
9 reps
-
3
Chest Supported Row (Machine)
2
9 reps
-
4
preacher curl
2
9 reps
-
5
Hammer Curl (Cable)
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9 reps
-
2
T-Bar Row
2
9 reps
-
3
Chest Supported Row (Machine)
2
9 reps
-
4
preacher curl
2
9 reps
-
5
Hammer Curl (Cable)
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9 reps
-
2
T-Bar Row
2
9 reps
-
3
Chest Supported Row (Machine)
2
9 reps
-
4
preacher curl
2
9 reps
-
5
Hammer Curl (Cable)
2
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
low to high fly
2
-
3
T-Bar Row
2
-
4
Chest Press (Machine)
2
-
5
JM Press
2
-
6
Tricep Extension (Cable)
2
-
7
preacher curl
2
-
8
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
low to high fly
2
-
3
T-Bar Row
2
-
4
Chest Press (Machine)
2
-
5
JM Press
2
-
6
Tricep Extension (Cable)
2
-
7
preacher curl
2
-
8
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
low to high fly
2
-
3
T-Bar Row
2
-
4
Chest Press (Machine)
2
-
5
JM Press
2
-
6
Tricep Extension (Cable)
2
-
7
preacher curl
2
-
8
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
low to high fly
2
-
3
T-Bar Row
2
-
4
Chest Press (Machine)
2
-
5
JM Press
2
-
6
Tricep Extension (Cable)
2
-
7
preacher curl
2
-
8
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
low to high fly
2
-
3
T-Bar Row
2
-
4
Chest Press (Machine)
2
-
5
JM Press
2
-
6
Tricep Extension (Cable)
2
-
7
preacher curl
2
-
8
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
low to high fly
2
-
3
T-Bar Row
2
-
4
Chest Press (Machine)
2
-
5
JM Press
2
-
6
Tricep Extension (Cable)
2
-
7
preacher curl
2
-
8
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
low to high fly
2
-
3
T-Bar Row
2
-
4
Chest Press (Machine)
2
-
5
JM Press
2
-
6
Tricep Extension (Cable)
2
-
7
preacher curl
2
-
8
Lateral Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Clean Deadlift
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
Week 1
1 / 7 Weeks
Day 1
1
low to high fly
2 Sets
9 Reps
-
2
Chest Press (Machine)
1 Set
1 Set
9 Reps
-
-
3
Seated Military Press (Smith Machine)
2 Sets
9 Reps
-
4
JM Press
2 Sets
9 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
9 Reps
-
6
Lateral Raise (Machine)
2 Sets
9 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
9 Reps
-
2
T-Bar Row
2 Sets
9 Reps
-
3
Chest Supported Row (Machine)
2 Sets
9 Reps
-
4
preacher curl
2 Sets
9 Reps
-
5
Hammer Curl (Cable)
2 Sets
9 Reps
-
Day 3
1
Leg Extension
2 Sets
-
2
Hack Squat
2 Sets
-
3
Clean Deadlift
2 Sets
-
4
Leg Curl
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
Day 5
1
Leg Extension
2 Sets
-
2
Hack Squat
2 Sets
-
3
Clean Deadlift
2 Sets
-
4
Leg Curl
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
Day 4
1
Lat Pulldown
2 Sets
-
2
low to high fly
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
JM Press
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
7
preacher curl
2 Sets
-
8
Lateral Raise (Machine)
2 Sets
-