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BoostcampPNG

ChatGPT Workout

by Mejia J.

Program Description

To achieve an Aesthetic Physique with an emphasis on a V tapper. This is a full body 3 day workout. This program was suggested by ChatGPT.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 21, 2025 04:55
  • Last Edited
    Apr 21, 2025 04:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 8-10
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hip Thrust (Machine)
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Ab Wheel
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Chin-Up (Weighted)
3
8-10 reps
-
3
Arnold Press
3
10-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
15-16 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Wood Chop
3
15-16 reps
-
9
Glute Bridge (Dumbbell)
3
18-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Y Raise
3
15-16 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Glute Kickback (Cable)
3
12-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@6-8
2
Lat Pulldown
4 Sets
8-10 Reps
@8-10
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
8
Ab Wheel
3 Sets
15-20 Reps
-
Day 2
1
Trap Bar Deadlift
4 Sets
5-6 Reps
-
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
-
3
Arnold Press
3 Sets
10-12 Reps
-
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
5
Reverse Pec Deck
3 Sets
15-16 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
8
Wood Chop
3 Sets
15-16 Reps
-
9
Glute Bridge (Dumbbell)
3 Sets
18-20 Reps
-
Day 3
1
Hack Squat
4 Sets
6-8 Reps
-
2
Pendlay Row
4 Sets
8-10 Reps
-
3
Floor Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
5
Y Raise
3 Sets
15-16 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
8
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
9
Glute Kickback (Cable)
3 Sets
12-15 Reps
-