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Bodybuilding overload

by Chicken soup
3 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
    Jun 18, 2025 12:15

Summary

Unleash your potential with the Bodybuilding Overload program! Over the course of 12 weeks, this structured plan focuses on three intense training days each week, designed to maximize muscle growth and strength. Each session incorporates a variety of compound and isolation exercises, targeting all major muscle groups with a mix of barbells, dumbbells, and machines. Get ready to push your limits and transform your physique with proven techniques that will keep you motivated and engaged throughout your journey.
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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
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
-