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BoostcampPNG

CATWOMAN

by Omar Ejjeh
11 athletes joined

Program Description

2-day full-body split. For beginners looking to make the gym a consistent habit. Set counts (only counting direct work): - Chest: 4-6 - Back: 4-6 - Side delts: 2-3 - Rear delts: 2-3 - Hip Hinge: 4-6 - Squat: 4-6

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2024 05:44
  • Last Edited
    Nov 22, 2024 03:09
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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
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Back Extension
2
15-20 reps
RPE 7-8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 7-9
4
Leg Press
2
10-15 reps
RPE 7-9
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Face Pull
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 7-9
2
Leg Press
2
10-15 reps
RPE 7-9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7-8
5
Modified Dragon Fly
2
8-20 reps
RPE 9
6
Lateral Raise (Machine)
3
15-20 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Back Extension
2 Sets
15-20 Reps
@7-8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@7-9
4
Leg Press
2 Sets
10-15 Reps
@7-9
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Face Pull
3 Sets
10-15 Reps
@9-10
Day 2
1
Chest Press (Machine)
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
10-15 Reps
@7-9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7-8
5
Modified Dragon Fly
2 Sets
8-20 Reps
@9
6
Lateral Raise (Machine)
3 Sets
15-20 Reps
@9-10