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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Created
    May 27, 2025 03:41
  • Last Edited
    May 28, 2025 08:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
20 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
20 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
15 Reps
-
Day 2
1
Chin-Up (Bodyweight)
3 Sets
20 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (Machine)
3 Sets
10 Reps
-
5
Reverse Pec Deck
3 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
20 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Leg Curl
3 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-