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Fb

by Dylan K.
1 athletes joined

Program Description

Fb

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 21, 2025 11:01
  • Last Edited
    Dec 22, 2025 09:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
10.1%
Chest
8.7%
Lats
8.7%
Upper Back
8.7%
Biceps
8.7%
Hamstrings
8.7%
Middle Delts
5.8%
Glutes
5.8%
Quadriceps
5.8%
Abs
4.3%
Forearms
2.9%
Adductors
2.9%
Rear Delts
1.4%
Lower Back
1.4%
Abductors
1.4%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
6
JM Press
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
8
Hammer Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
10
High Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
11
Shoulder Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
12
Stiff Leg Deadlift
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
13
Leg Extension
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
14
Seated Hamstring Curl
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
15
Leg Press (45 Degrees)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
16
Hip Adductor (Machine)
1
1
6-10 reps
4-8 reps
RPE 10
RPE 10
17
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
6
JM Press
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
8
Hammer Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
10
High Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
11
Shoulder Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
12
Stiff Leg Deadlift
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
13
Leg Extension
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
14
Seated Hamstring Curl
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
15
Leg Press (45 Degrees)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
16
Hip Adductor (Machine)
1
1
6-10 reps
4-8 reps
RPE 10
RPE 10
17
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
6
JM Press
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
8
Hammer Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
10
High Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
11
Shoulder Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
12
Stiff Leg Deadlift
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
13
Leg Extension
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
14
Seated Hamstring Curl
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
15
Leg Press (45 Degrees)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
16
Hip Adductor (Machine)
1
1
6-10 reps
4-8 reps
RPE 10
RPE 10
17
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
6
JM Press
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
8
Hammer Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
10
High Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
11
Shoulder Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
12
Stiff Leg Deadlift
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
13
Leg Extension
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
14
Seated Hamstring Curl
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
15
Leg Press (45 Degrees)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
16
Hip Adductor (Machine)
1
1
6-10 reps
4-8 reps
RPE 10
RPE 10
17
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
6
JM Press
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
8
Hammer Curl (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
9
Lateral Raise (Dumbbell)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
10
High Row
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
11
Shoulder Press (Machine)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
12
Stiff Leg Deadlift
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
13
Leg Extension
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
14
Seated Hamstring Curl
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
15
Leg Press (45 Degrees)
1
1
5-9 reps
3-7 reps
RPE 10
RPE 10
16
Hip Adductor (Machine)
1
1
6-10 reps
4-8 reps
RPE 10
RPE 10
17
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
3
Single Arm Iso Row
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
5
Tricep Extension (Cable)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
6
JM Press
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
8
Hammer Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
9
Lateral Raise (Dumbbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
10
High Row
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
11
Shoulder Press (Machine)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
12
Stiff Leg Deadlift
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
13
Leg Extension
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
14
Seated Hamstring Curl
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
15
Leg Press (45 Degrees)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
16
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
4-8 Reps
@10
@10
17
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Chest Press (Machine)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
3
Single Arm Iso Row
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
5
Tricep Extension (Cable)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
6
JM Press
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
8
Hammer Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
9
Lateral Raise (Dumbbell)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
10
High Row
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
11
Shoulder Press (Machine)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
12
Stiff Leg Deadlift
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
13
Leg Extension
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
14
Seated Hamstring Curl
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
15
Leg Press (45 Degrees)
1 Set
1 Set
5-9 Reps
3-7 Reps
@10
@10
16
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
4-8 Reps
@10
@10
17
Hanging Leg Raise
2 Sets
AMRAP
@10