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BoostcampPNG

The Battle of Gettysburg

by Vautour
1 athletes joined

Program Description

I'm just trying to get more muscular and stronger.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 01:27
  • Last Edited
    Aug 18, 2025 01:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1
Pinwheel Curl
2 Sets
-
2
AD Press (Smith Machine)
2 Sets
-
3
Skull Crusher (Barbell)
2 Sets
-
4
Single Arm Row (Dumbbell)
2 Sets
-
5
Bench Press (Smith Machine)
2 Sets
-
6
Cable Crunch
1 Set
-
Day 2
1
Pull-Up (Weighted)
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Back Extension (Weighted)
2 Sets
-
4
Calf Raise (Leg Press)
2 Sets
-
5
Neck Curl
1 Set
-
6
Neck Extension
1 Set
-
7
Farmer's Walk (Weighted)
1 Set
-
Day 3
1
Face Away Cable Curl
2 Sets
-
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
-
3
Skull Crusher (Barbell)
2 Sets
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4
Behind-the-Neck Lat Pulldown
2 Sets
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5
Incline Bench Press (Smith Machine)
2 Sets
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6
Band Pull Apart
1 Set
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7
Lying Leg Raise
1 Set
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