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Chodoy

by Hindotero
1 athletes joined

Program Description

build

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2024 10:51
  • Last Edited
    May 28, 2024 04:52
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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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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
1B
Hammer Curl
3
10 reps
2A
Lat Pulldown (Neutral Grip)
3
12 reps
2B
Lateral Raise (Dumbbell)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Seated Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Lat Pulldown (Neutral Grip)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Hammer Curl
3
12 reps
3
Face Pull
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps