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BoostcampPNG

🔥

by PBNW
4 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
    Dec 30, 2024 03:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Upper Back
12.7%
Biceps
10.7%
Chest
9.1%
Lats
9.1%
Abs
8.1%
Quadriceps
7.6%
Front Delts
7.6%
Hamstrings
5.6%
Rear Delts
5.6%
Middle Delts
5.1%
Glutes
3%
Forearms
1%
Adductors
1%
Abductors
0.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
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
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Leg Curl
4 Sets
13 Reps
-
4
Leg Extension
4 Sets
13 Reps
-
5
Face Pull
4 Sets
15 Reps
-
6
Reverse Pec Deck
4 Sets
15 Reps
-
7
Hammer Curl
4 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
9
Hanging Leg Raise
4 Sets
10 Reps
-
Day 1
1
Chest Fly (Machine)
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
7 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
4
Dip (Bodyweight)
4 Sets
5 Reps
-
5
Concentration Curl
4 Sets
10 Reps
-
6
Dips Between Chairs
4 Sets
@10
7
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
8
Hanging Leg Raise
4 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
7 Reps
-
4
Seated Row (Machine)
4 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
8
Hanging Leg Raise
4 Sets
10 Reps
-