Program Description
Kill demons
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 30, 2024 03:38
- Last EditedApr 25, 2025 07:15
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Good Morning
3
12 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Abductor (Machine)
2
15 reps
-
3B
Hip Adductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
12 reps
-
1B
Good Morning
3
10 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Adductor (Machine)
2
15 reps
-
3B
Hip Abductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Good Morning
3
12 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Abductor (Machine)
2
15 reps
-
3B
Hip Adductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Good Morning
3
12 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Abductor (Machine)
2
15 reps
-
3B
Hip Adductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Good Morning
3
12 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Abductor (Machine)
2
15 reps
-
3B
Hip Adductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Good Morning
3
12 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Abductor (Machine)
2
15 reps
-
3B
Hip Adductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Good Morning
3
12 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Abductor (Machine)
2
15 reps
-
3B
Hip Adductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Good Morning
3
12 reps
-
2A
Leg Extension
3
15 reps
-
2B
Leg Curl
3
15 reps
-
3A
Hip Abductor (Machine)
2
15 reps
-
3B
Hip Adductor (Machine)
2
15 reps
-
3C
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
3
12 reps
-
1B
Bench Press (Smith Machine)
3
12 reps
-
2A
Pull-Up (Assisted)
3
10 reps
-
2B
Dip (Assisted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
12 reps
-
2A
Behind-the-Neck Push Press
3
12 reps
-
2B
Chest Supported Row (Machine)
3
12 reps
-
3A
Bicep Curl (Machine)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
10 reps
-
1B
Seated Anterior Delt Press (AD)
3
12 reps
-
2A
Preacher Curl (EZ Bar)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3A
Hammer Curl
3
10 reps
-
3B
JM Press (Smith Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
12 reps
-
2A
Behind-the-Neck Push Press
3
12 reps
-
2B
Chest Supported Row (Machine)
3
12 reps
-
3A
Bicep Curl (Machine)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
12 reps
-
2A
Behind-the-Neck Push Press
3
12 reps
-
2B
Chest Supported Row (Machine)
3
12 reps
-
3A
Bicep Curl (Machine)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
12 reps
-
2A
Behind-the-Neck Push Press
3
12 reps
-
2B
Chest Supported Row (Machine)
3
12 reps
-
3A
Bicep Curl (Machine)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
12 reps
-
2A
Behind-the-Neck Push Press
3
12 reps
-
2B
Chest Supported Row (Machine)
3
12 reps
-
3A
Bicep Curl (Machine)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
12 reps
-
2A
Behind-the-Neck Push Press
3
12 reps
-
2B
Chest Supported Row (Machine)
3
12 reps
-
3A
Bicep Curl (Machine)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
-
1B
Tricep Rope Push Down (Cable)
3
12 reps
-
2A
Behind-the-Neck Push Press
3
12 reps
-
2B
Chest Supported Row (Machine)
3
12 reps
-
3A
Bicep Curl (Machine)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Bicep Curl (Machine)
2
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Bicep Curl (Barbell)3 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
3
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5
Calf Raise (Leg Press)3 Sets
12 Reps
-
Day 1
1A
Squat (Barbell)3 Sets
12 Reps
-
1B
Good Morning3 Sets
12 Reps
-
2A
Leg Extension3 Sets
15 Reps
-
2B
Leg Curl3 Sets
15 Reps
-
3A
Hip Abductor (Machine)2 Sets
15 Reps
-
3B
Hip Adductor (Machine)2 Sets
15 Reps
-
3C
Calf Raise (Leg Press)3 Sets
12 Reps
-
Day 2
1A
Wide Grip Lat Pulldown3 Sets
12 Reps
-
1B
Bench Press (Smith Machine)3 Sets
12 Reps
-
2A
Pull-Up (Assisted)3 Sets
10 Reps
-
2B
Dip (Assisted)3 Sets
10 Reps
-
Day 3
1A
Bicep Curl (Barbell)3 Sets
10 Reps
-
1B
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
2A
Behind-the-Neck Push Press3 Sets
12 Reps
-
2B
Chest Supported Row (Machine)3 Sets
12 Reps
-
3A
Bicep Curl (Machine)3 Sets
10 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-