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Calves and biceps nucleus overload

by
13 athletes joined

Program Description

To grow massive calves and biceps

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 04, 2024 10:31
  • Last Edited
    Jun 18, 2025 09:44

Summary

Elevate your training with the "Calves and Biceps Nucleus Overload" program, a focused 4-week journey designed to sculpt and strengthen your calves and biceps. Committing just four days a week, you'll engage in a variety of exercises, including Seated and Standing Calf Raises, as well as Preacher Curls with both dumbbells and barbells. Each workout is structured to maximize muscle overload, ensuring you achieve noticeable gains in strength and definition. Get ready to push your limits and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Calf Raise
3 Sets
10-20 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Standing Calf Raise
3 Sets
10-20 Reps
-
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
Day 3
1
Seated Calf Raise
3 Sets
10-20 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Standing Calf Raise
3 Sets
10-20 Reps
-
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-