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BoostcampPNG

Bodybuilding overload

by Chicken soup
2 athletes joined

Program Description

3x10 3 times per week. Start light and go up 5 pound each time doing each exercise.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 21, 2024 05:37
  • Last Edited
    May 28, 2024 10:20
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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
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
5
Dead Hang
2
1 mins
6
Standing Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
2
Lying Leg Curl
3
10 reps
3
Barbell Row
3
10 reps
4
Preacher Curl (Barbell)
3
10 reps
5
Lat Pulldown
3
8-10 reps
6
Reverse Cable Fly
3
8-10 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Forearm Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Pec Fly (Dumbbell)
3
8-10 reps
3
Lateral Raise (Dumbbell)
3
8-10 reps
4
Dip (Weighted)
2
5 reps
5
Leg Press
3
10 reps
6
Skull Crusher
3
10 reps
7
Leg Extension
3
15-20 reps
8
Tricep Pushdown (Cable)
3
10 reps
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Pec Fly (Dumbbell)
3 Sets
8-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
4
Dip (Weighted)
2 Sets
5 Reps
5
Leg Press
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Leg Extension
3 Sets
15-20 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Barbell Row
3 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
8-10 Reps
6
Reverse Cable Fly
3 Sets
8-10 Reps
7
Bicep Curl (Barbell)
3 Sets
10 Reps
8
Forearm Curl
3 Sets
10 Reps
Day 1
1
Safety Bar Squat
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Dead Hang
2 Sets
1 mins
6
Standing Calf Raise
3 Sets
10 Reps