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BoostcampPNG

My angel baby’s program

by Logan W.
2 athletes joined

Program Description

Help my angel babe

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 08:18
  • Last Edited
    Jun 18, 2025 11:14

Summary

Transform your fitness journey with this 12-week program designed to sculpt and strengthen your entire body. Committing to just three days a week, you'll dive into targeted workouts focusing on back and biceps, shoulders and triceps, and legs, utilizing a mix of machines and free weights. Each session incorporates progressive sets that challenge your limits while ensuring proper form and technique. Get ready to build muscle, increase strength, and feel empowered every step of the way!
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Machine Hip Thrust
1
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Supported Row (Machine)
3 Sets
15 Reps
-
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Glute Kickback
3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
-
-
4
Glute Kickback
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Machine Hip Thrust
1 Set
1 Set
15 Reps
12 Reps
-
-