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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
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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
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Face Pull
3
10 reps
3
Bent Over Row (Barbell)
3
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
5
Shrug (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Tricep Rope Push Down (Cable)
3
10 reps
3
Single Arm Tricep Extension (Cable)
3
10 reps
4
Single Arm Pushdown
3
10 reps
5
Single Arm Overhead Tricep Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
2
Front Raise
3
10 reps
3
Incline Bench Press (Barbell)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
3
10 reps
5
Seated Overhead Press (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
2
Hammer Curl
3
10 reps
3
Bicep Curl (Machine)
3
10 reps
4
Bicep Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Cable Crossover
3
10 reps
3
Pec Deck (Machine)
3
10 reps
4
Incline Bench Press (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Hack Squat
3
12 reps
3
Single Leg Press
3
12 reps
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