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BoostcampPNG
Body part per day
by JBrand
4.0
(1 rating)
Program Description
Get big
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Mar 18, 2024 08:42
Last Edited
Jul 11, 2024 08:09
down_app
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
5
Shrug (Dumbbell)
3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Single Arm Pushdown
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Cable Crossover
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
Day 6
1
Leg Extension
3 Sets
12 Reps
2
Hack Squat
3 Sets
12 Reps
3
Single Leg Press
3 Sets
12 Reps