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BoostcampPNG

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by PBNW
2 athletes joined

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 13, 2024 02:34
  • Last Edited
    Oct 14, 2024 01:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
7 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Curl
4 Sets
20 Reps
4
Leg Extension
4 Sets
20 Reps
5
Face Pull
4 Sets
20 Reps
6
Reverse Pec Deck
4 Sets
20 Reps
7
Lateral Raise (Dumbbell)
4 Sets
20 Reps
8
Hanging Leg Raise
4 Sets
10 Reps
Day 2
1
Chest Fly (Machine)
4 Sets
10 Reps
2
Bench Press (Barbell)
4 Sets
7 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
15 Reps
4
Dip (Bodyweight)
4 Sets
10 Reps
5
Bicep Curl (EZ Bar)
4 Sets
20 Reps
6
Concentration Curl
4 Sets
20 Reps
7
Hammer Curl
4 Sets
20 Reps
8
Hanging Leg Raise
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
15 Reps
3
Barbell Row
4 Sets
7 Reps
4
Seated Row (Machine)
4 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Overhead Extension (Dumbbell)
4 Sets
10 Reps
8
Hanging Leg Raise
4 Sets
10 Reps