Program Description
Biggest
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 13, 2024 03:58
- Last EditedAug 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.
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.9%
Triceps
12.6%
Upper Back
12%
Lats
8.7%
Glutes
7.1%
Quadriceps
6.8%
Front Delts
6.1%
Chest
5.8%
Middle Delts
5.5%
Hamstrings
5.2%
Rear Delts
3.6%
Neck
3.2%
Lower Back
3.2%
Abs
2.9%
Forearms
1.6%
Calves
1.6%
Adductors
0.6%
Abductors
0.3%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curl4 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 Pulldown4 Sets
9-15 Reps
-
4A
Pinwheel Curl4 Sets
8-14 Reps
-
4B
Finger Curl4 Sets
12-18 Reps
-
5
Reverse Pec Deck4 Sets
10-16 Reps
-
Day 3
1
Squat (Smith Machine)4 Sets
5-8 Reps
-
2
Single Leg Press4 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 Raise4 Sets
9-15 Reps
-
4
Bayesian Curl4 Sets
8-14 Reps
-
5A
Bicep Curl (Cable)4 Sets
10-16 Reps
-
5B
Power Shrug4 Sets
10-16 Reps
-