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BoostcampPNG

Anal 15

by Grublord21

Program Description

Biggest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2024 03:58
  • Last Edited
    Aug 13, 2024 04:29

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5-8 reps
-
1B
Neck Curl
4
8-14 reps
-
2
Seated Overhead Press (Barbell)
4
6-12 reps
-
3
Cable Fly (Low to High)
4
6-12 reps
-
4A
Tricep Extension (Dumbbell)
4
8-14 reps
-
4B
Decline Crunch (Weighted)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Chest Fly (Cable)
4
8-14 reps
-
3A
Upright Row (Barbell)
4
9-15 reps
-
3B
Tricep Rope Push Down (Cable)
4
9-15 reps
-
4
Leg Raise (Weighted)
4
6-12 reps
-
5
Reverse Fly
4
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5-8 reps
-
1B
Neck Curl
4
8-14 reps
-
2
Seated Overhead Press (Barbell)
4
6-12 reps
-
3
Cable Fly (Low to High)
4
6-12 reps
-
4A
Tricep Extension (Dumbbell)
4
8-14 reps
-
4B
Decline Crunch (Weighted)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Chest Fly (Cable)
4
8-14 reps
-
3A
Upright Row (Barbell)
4
9-15 reps
-
3B
Tricep Rope Push Down (Cable)
4
9-15 reps
-
4
Leg Raise (Weighted)
4
6-12 reps
-
5
Reverse Fly
4
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5-8 reps
-
1B
Neck Curl
4
8-14 reps
-
2
Seated Overhead Press (Barbell)
4
6-12 reps
-
3
Cable Fly (Low to High)
4
6-12 reps
-
4A
Tricep Extension (Dumbbell)
4
8-14 reps
-
4B
Decline Crunch (Weighted)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Chest Fly (Cable)
4
8-14 reps
-
3A
Upright Row (Barbell)
4
9-15 reps
-
3B
Tricep Rope Push Down (Cable)
4
9-15 reps
-
4
Leg Raise (Weighted)
4
6-12 reps
-
5
Reverse Fly
4
10-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5-8 reps
-
1B
Neck Curl
4
8-14 reps
-
2
Seated Overhead Press (Barbell)
4
6-12 reps
-
3
Cable Fly (Low to High)
4
6-12 reps
-
4A
Tricep Extension (Dumbbell)
4
8-14 reps
-
4B
Decline Crunch (Weighted)
4
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Chest Fly (Cable)
4
8-14 reps
-
3A
Upright Row (Barbell)
4
9-15 reps
-
3B
Tricep Rope Push Down (Cable)
4
9-15 reps
-
4
Leg Raise (Weighted)
4
6-12 reps
-
5
Reverse Fly
4
10-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
9-15 reps
-
3
Lat Pulldown
4
9-15 reps
-
4A
Pinwheel Curl
4
8-14 reps
-
4B
Finger Curl
4
12-18 reps
-
5
Reverse Pec Deck
4
10-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
6-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-14 reps
-
3A
Single Arm Row (Dumbbell)
4
8-14 reps
-
3B
Neck Extension
4
8-14 reps
-
4
Preacher Curl (Machine)
4
10-16 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
9-15 reps
-
3
Lat Pulldown
4
9-15 reps
-
4A
Pinwheel Curl
4
8-14 reps
-
4B
Finger Curl
4
12-18 reps
-
5
Reverse Pec Deck
4
10-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
6-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-14 reps
-
3A
Single Arm Row (Dumbbell)
4
8-14 reps
-
3B
Neck Extension
4
8-14 reps
-
4
Preacher Curl (Machine)
4
10-16 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
9-15 reps
-
3
Lat Pulldown
4
9-15 reps
-
4A
Pinwheel Curl
4
8-14 reps
-
4B
Finger Curl
4
12-18 reps
-
5
Reverse Pec Deck
4
10-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
6-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-14 reps
-
3A
Single Arm Row (Dumbbell)
4
8-14 reps
-
3B
Neck Extension
4
8-14 reps
-
4
Preacher Curl (Machine)
4
10-16 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
9-15 reps
-
3
Lat Pulldown
4
9-15 reps
-
4A
Pinwheel Curl
4
8-14 reps
-
4B
Finger Curl
4
12-18 reps
-
5
Reverse Pec Deck
4
10-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
6-12 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-14 reps
-
3A
Single Arm Row (Dumbbell)
4
8-14 reps
-
3B
Neck Extension
4
8-14 reps
-
4
Preacher Curl (Machine)
4
10-16 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
-
2
Single Leg Press
4
6-12 reps
-
3
Back Extension (Weighted)
4
8-14 reps
-
4
Calf Raise (Machine)
4
12-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Leg Press
4
8-14 reps
-
4
Leg Extension
4
10-16 reps
-
5
Machine Crunch
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
-
2
Single Leg Press
4
6-12 reps
-
3
Back Extension (Weighted)
4
8-14 reps
-
4
Calf Raise (Machine)
4
12-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Leg Press
4
8-14 reps
-
4
Leg Extension
4
10-16 reps
-
5
Machine Crunch
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
-
2
Single Leg Press
4
6-12 reps
-
3
Back Extension (Weighted)
4
8-14 reps
-
4
Calf Raise (Machine)
4
12-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Leg Press
4
8-14 reps
-
4
Leg Extension
4
10-16 reps
-
5
Machine Crunch
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
-
2
Single Leg Press
4
6-12 reps
-
3
Back Extension (Weighted)
4
8-14 reps
-
4
Calf Raise (Machine)
4
12-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Leg Press
4
8-14 reps
-
4
Leg Extension
4
10-16 reps
-
5
Machine Crunch
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
4
6-12 reps
-
2
Lying Tricep Extension (Barbell)
4
8-14 reps
-
3
Y Raise
4
9-15 reps
-
4
Bayesian Curl
4
8-14 reps
-
5A
Bicep Curl (Cable)
4
10-16 reps
-
5B
Power Shrug
4
10-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
8-14 reps
-
1B
Incline Shrug
4
8-14 reps
-
2
Bicep Curl (Machine)
4
8-14 reps
-
3
Lateral Raise (Dumbbell)
4
8-14 reps
-
4
Overhead Tricep Extension (Cable)
4
8-14 reps
-
5
Single Arm Tricep Extension (Cable)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
4
6-12 reps
-
2
Lying Tricep Extension (Barbell)
4
8-14 reps
-
3
Y Raise
4
9-15 reps
-
4
Bayesian Curl
4
8-14 reps
-
5A
Bicep Curl (Cable)
4
10-16 reps
-
5B
Power Shrug
4
10-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
8-14 reps
-
1B
Incline Shrug
4
8-14 reps
-
2
Bicep Curl (Machine)
4
8-14 reps
-
3
Lateral Raise (Dumbbell)
4
8-14 reps
-
4
Overhead Tricep Extension (Cable)
4
8-14 reps
-
5
Single Arm Tricep Extension (Cable)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
4
6-12 reps
-
2
Lying Tricep Extension (Barbell)
4
8-14 reps
-
3
Y Raise
4
9-15 reps
-
4
Bayesian Curl
4
8-14 reps
-
5A
Bicep Curl (Cable)
4
10-16 reps
-
5B
Power Shrug
4
10-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
8-14 reps
-
1B
Incline Shrug
4
8-14 reps
-
2
Bicep Curl (Machine)
4
8-14 reps
-
3
Lateral Raise (Dumbbell)
4
8-14 reps
-
4
Overhead Tricep Extension (Cable)
4
8-14 reps
-
5
Single Arm Tricep Extension (Cable)
4
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
4
6-12 reps
-
2
Lying Tricep Extension (Barbell)
4
8-14 reps
-
3
Y Raise
4
9-15 reps
-
4
Bayesian Curl
4
8-14 reps
-
5A
Bicep Curl (Cable)
4
10-16 reps
-
5B
Power Shrug
4
10-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
8-14 reps
-
1B
Incline Shrug
4
8-14 reps
-
2
Bicep Curl (Machine)
4
8-14 reps
-
3
Lateral Raise (Dumbbell)
4
8-14 reps
-
4
Overhead Tricep Extension (Cable)
4
8-14 reps
-
5
Single Arm Tricep Extension (Cable)
4
6-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
1B
Neck Curl
4 Sets
8-14 Reps
-
2
Seated Overhead Press (Barbell)
4 Sets
6-12 Reps
-
3
Cable Fly (Low to High)
4 Sets
6-12 Reps
-
4A
Tricep Extension (Dumbbell)
4 Sets
8-14 Reps
-
4B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
2
Chest Supported Row (Machine)
4 Sets
9-15 Reps
-
3
Lat Pulldown
4 Sets
9-15 Reps
-
4A
Pinwheel Curl
4 Sets
8-14 Reps
-
4B
Finger Curl
4 Sets
12-18 Reps
-
5
Reverse Pec Deck
4 Sets
10-16 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
5-8 Reps
-
2
Single Leg Press
4 Sets
6-12 Reps
-
3
Back Extension (Weighted)
4 Sets
8-14 Reps
-
4
Calf Raise (Machine)
4 Sets
12-18 Reps
-
Day 4
1
V-Handle Tricep Pushdown (Cable)
4 Sets
6-12 Reps
-
2
Lying Tricep Extension (Barbell)
4 Sets
8-14 Reps
-
3
Y Raise
4 Sets
9-15 Reps
-
4
Bayesian Curl
4 Sets
8-14 Reps
-
5A
Bicep Curl (Cable)
4 Sets
10-16 Reps
-
5B
Power Shrug
4 Sets
10-16 Reps
-