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NENES

by John S.

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 16, 2025 07:25
  • Last Edited
    May 20, 2025 01:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fire hydrant
3
-
2
Donkey Kick
3
-
3
Goblet Squat
3
-
4
Side Leg Lift
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Hyperextension
3
-
8
Kettlebell Swing
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Dumbbell Row
3
-
5
Dumbbell Bench Pullover
3
-
6
Lat Pulldown
3
-
7
Bird Dog
3
-
8
Dead Bug
3
-
9
Oblique Crunch
3
-
10
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
-
2
Glute Bridge Hold
1
-
3
Side Leg Lift
1
-
4
Leg Extension
1
-
5
Oblique Crunch
1
-
6
Lying Leg Raise
1
-
7
Dumbbell Row
1
-
8
Lat Pulldown (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
-
2
Glute Bridge Hold
1
-
3
Side Leg Lift
1
-
4
Leg Extension
1
-
5
Oblique Crunch
1
-
6
Lying Leg Raise
1
-
7
Dumbbell Row
1
-
8
Lat Pulldown (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
-
2
Glute Bridge Hold
1
-
3
Side Leg Lift
1
-
4
Leg Extension
1
-
5
Oblique Crunch
1
-
6
Lying Leg Raise
1
-
7
Dumbbell Row
1
-
8
Lat Pulldown (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
-
2
Glute Bridge Hold
1
-
3
Side Leg Lift
1
-
4
Leg Extension
1
-
5
Oblique Crunch
1
-
6
Lying Leg Raise
1
-
7
Dumbbell Row
1
-
8
Lat Pulldown (Close Grip)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Fire hydrant
3 Sets
-
2
Donkey Kick
3 Sets
-
3
Goblet Squat
3 Sets
-
4
Side Leg Lift
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Hip Thrust (Dumbbell)
3 Sets
-
7
Hyperextension
3 Sets
-
8
Kettlebell Swing
3 Sets
-
Day 3
1
Fire hydrant
3 Sets
-
2
Donkey Kick
3 Sets
-
3
Goblet Squat
3 Sets
-
4
Side Leg Lift
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Hip Thrust (Dumbbell)
3 Sets
-
7
Hyperextension
3 Sets
-
8
Kettlebell Swing
3 Sets
-
Day 2
1
Bench Press (Close Grip)
3 Sets
-
2
Bicep Curl (Dumbbell)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Dumbbell Row
3 Sets
-
5
Dumbbell Bench Pullover
3 Sets
-
6
Lat Pulldown
3 Sets
-
7
Bird Dog
3 Sets
-
8
Dead Bug
3 Sets
-
9
Oblique Crunch
3 Sets
-
10
Lying Leg Raise
3 Sets
-
Day 4
1
Bench Press (Close Grip)
3 Sets
-
2
Bicep Curl (Dumbbell)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Dumbbell Row
3 Sets
-
5
Dumbbell Bench Pullover
3 Sets
-
6
Lat Pulldown
3 Sets
-
7
Bird Dog
3 Sets
-
8
Dead Bug
3 Sets
-
9
Oblique Crunch
3 Sets
-
10
Lying Leg Raise
3 Sets
-
Day 5
1
Sumo Squat
1 Set
-
2
Glute Bridge Hold
1 Set
-
3
Side Leg Lift
1 Set
-
4
Leg Extension
1 Set
-
5
Oblique Crunch
1 Set
-
6
Lying Leg Raise
1 Set
-
7
Dumbbell Row
1 Set
-
8
Lat Pulldown (Close Grip)
1 Set
-