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BoostcampPNG

Mountain Lion

by Suh_Dude

Program Description

Build strength and muscle

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2025 04:43
  • Last Edited
    Apr 24, 2025 08:49
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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
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Ez-Bar Skull Crusher
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Roman Chair Sit Up
3
-
3
Underhand Lat Pulldown
3
-
4
Incline Curl (Dumbbell)
3
-
5
Shrug (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Straight Leg Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Goblet Squat
3
-
5
Seated Hamstring Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Bicep Curl (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Ez-Bar Skull Crusher
3
-
5
Hammer Curl
3
-
6
Lu Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Ez-Bar Skull Crusher
3 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
Day 2
1
Barbell Row
3 Sets
-
2
Roman Chair Sit Up
3 Sets
-
3
Underhand Lat Pulldown
3 Sets
-
4
Incline Curl (Dumbbell)
3 Sets
-
5
Shrug (Dumbbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
-
2
Straight Leg Calf Raise
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Goblet Squat
3 Sets
-
5
Seated Hamstring Curl
3 Sets
-
6
Lu Raise
3 Sets
-
Day 4
1
Tricep Extension (Cable)
3 Sets
-
2
Bicep Curl (Cable)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Ez-Bar Skull Crusher
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Lu Raise
3 Sets
-