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Program Description

...

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 05:29
  • Last Edited
    Jun 15, 2025 08:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Decline Bench Press (Dumbbell)
3
6-10 reps
80%
4
Pendlay Row
5
3-5 reps
90%
5
Shoulder Press (Machine)
4
6-10 reps
80%
6
Bicep Curl (Machine)
3
6-10 reps
80%
7
Tricep Extension (Machine)
3
6-10 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
95%
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Decline Bench Press (Dumbbell)
3
6-10 reps
85%
4
Pendlay Row
5
3-5 reps
95%
5
Shoulder Press (Machine)
4
6-10 reps
85%
6
Bicep Curl (Machine)
3
6-10 reps
85%
7
Tricep Extension (Machine)
3
6-10 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
100%
2
Chin-Up (Bodyweight)
3
6-10 reps
-
3
Decline Bench Press (Dumbbell)
3
6-10 reps
90%
4
Pendlay Row
5
3-5 reps
100%
5
Shoulder Press (Machine)
4
6-10 reps
90%
6
Bicep Curl (Machine)
3
6-10 reps
90%
7
Tricep Extension (Machine)
3
6-10 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
90%
2
Leg Press
3
6-10 reps
80%
3
Leg Extension
3
6-10 reps
80%
4
Stiff Leg Deadlift
5
5-8 reps
85%
5
Hip Thrust (Barbell)
3
6-10 reps
80%
6
Seated Calf Raise
5
6-10 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
95%
2
Leg Press
3
6-10 reps
85%
3
Leg Extension
3
6-10 reps
85%
4
Stiff Leg Deadlift
5
5-8 reps
90%
5
Hip Thrust (Barbell)
3
6-10 reps
85%
6
Seated Calf Raise
5
6-10 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
100%
2
Leg Press
3
6-10 reps
90%
3
Leg Extension
3
6-10 reps
90%
4
Stiff Leg Deadlift
5
5-8 reps
95%
5
Hip Thrust (Barbell)
3
6-10 reps
90%
6
Seated Calf Raise
5
6-10 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
85%
2
Single Arm Row (Dumbbell)
2
8-12 reps
75%
3
Chest Supported Row (Machine)
3
12-20 reps
65%
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
75%
5
Lat Pulldown
3
12-20 reps
65%
6
Shoulder Press (Plate Loaded)
3
8-12 reps
75%
7
Lateral Raise (Dumbbell)
3
15-20 reps
65%
8
Rear Delt Fly (Cable)
3
15-20 reps
65%
9
Upright Row (Barbell)
3
15-20 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
90%
2
Single Arm Row (Dumbbell)
2
8-12 reps
80%
3
Chest Supported Row (Machine)
3
12-20 reps
70%
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
80%
5
Lat Pulldown
3
12-20 reps
70%
6
Shoulder Press (Plate Loaded)
3
8-12 reps
80%
7
Lateral Raise (Dumbbell)
3
15-20 reps
70%
8
Rear Delt Fly (Cable)
3
15-20 reps
70%
9
Upright Row (Barbell)
3
15-20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
95%
2
Single Arm Row (Dumbbell)
2
8-12 reps
85%
3
Chest Supported Row (Machine)
3
12-20 reps
75%
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
85%
5
Lat Pulldown
3
12-20 reps
75%
6
Shoulder Press (Plate Loaded)
3
8-12 reps
85%
7
Lateral Raise (Dumbbell)
3
15-20 reps
75%
8
Rear Delt Fly (Cable)
3
15-20 reps
75%
9
Upright Row (Barbell)
3
15-20 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
5-8 reps
8-12 reps
85%
75%
2
Single Leg Press
2
12-20 reps
65%
3
Single Leg Extension
3
15-20 reps
65%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
75%
5
Leg Curl
3
15-20 reps
65%
6
Hip Abductor (Machine)
4
15-20 reps
65%
7
Hip Adductor (Machine)
4
15-20 reps
65%
8
Single Leg Calf Raise
5
12-20 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
5-8 reps
8-12 reps
90%
80%
2
Single Leg Press
2
12-20 reps
70%
3
Single Leg Extension
3
15-20 reps
70%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
80%
5
Leg Curl
3
15-20 reps
70%
6
Hip Abductor (Machine)
4
15-20 reps
70%
7
Hip Adductor (Machine)
4
15-20 reps
70%
8
Single Leg Calf Raise
5
12-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
5-8 reps
8-12 reps
95%
85%
2
Single Leg Press
2
12-20 reps
75%
3
Single Leg Extension
3
15-20 reps
75%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
85%
5
Leg Curl
3
15-20 reps
75%
6
Hip Abductor (Machine)
4
15-20 reps
75%
7
Hip Adductor (Machine)
4
15-20 reps
75%
8
Single Leg Calf Raise
5
12-20 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5-8 reps
85%
2
Incline Chest Press (Machine)
3
8-12 reps
75%
3
Chest Press (Machine)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
60%
70%
80%
90%
100%
4
Chest Fly (Cable)
4
15-20 reps
65%
5
Bicep Curl (Barbell)
4
12-20 reps
65%
6A
Bicep Curl (Dumbbell)
4
21 reps
65%
6B
Hammer Curl
4
AMRAP
65%
7
Tricep Rope Push Down (Cable)
3
12-20 reps
65%
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5-8 reps
90%
2
Incline Chest Press (Machine)
3
8-12 reps
80%
3
Chest Press (Machine)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
60%
70%
80%
90%
100%
4
Chest Fly (Cable)
4
15-20 reps
70%
5
Bicep Curl (Barbell)
4
12-20 reps
70%
6A
Bicep Curl (Dumbbell)
4
21 reps
70%
6B
Hammer Curl
4
AMRAP
70%
7
Tricep Rope Push Down (Cable)
3
12-20 reps
70%
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5-8 reps
95%
2
Incline Chest Press (Machine)
3
8-12 reps
85%
3
Chest Press (Machine)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
60%
70%
80%
90%
100%
4
Chest Fly (Cable)
4
15-20 reps
75%
5
Bicep Curl (Barbell)
4
12-20 reps
75%
6A
Bicep Curl (Dumbbell)
4
21 reps
75%
6B
Hammer Curl
4
AMRAP
75%
7
Tricep Rope Push Down (Cable)
3
12-20 reps
75%
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
75%
Week 1
1 / 3 Weeks
Day 2
1
Squat (Smith Machine)
5 Sets
3-5 Reps
90%
2
Leg Press
3 Sets
6-10 Reps
80%
3
Leg Extension
3 Sets
6-10 Reps
80%
4
Stiff Leg Deadlift
5 Sets
5-8 Reps
85%
5
Hip Thrust (Barbell)
3 Sets
6-10 Reps
80%
6
Seated Calf Raise
5 Sets
6-10 Reps
80%
Day 3
1
Barbell Row
3 Sets
5-8 Reps
85%
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
75%
3
Chest Supported Row (Machine)
3 Sets
12-20 Reps
65%
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
75%
5
Lat Pulldown
3 Sets
12-20 Reps
65%
6
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
75%
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
65%
8
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
65%
9
Upright Row (Barbell)
3 Sets
15-20 Reps
65%
Day 4
1
Squat (Smith Machine)
3 Sets
2 Sets
5-8 Reps
8-12 Reps
85%
75%
2
Single Leg Press
2 Sets
12-20 Reps
65%
3
Single Leg Extension
3 Sets
15-20 Reps
65%
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
75%
5
Leg Curl
3 Sets
15-20 Reps
65%
6
Hip Abductor (Machine)
4 Sets
15-20 Reps
65%
7
Hip Adductor (Machine)
4 Sets
15-20 Reps
65%
8
Single Leg Calf Raise
5 Sets
12-20 Reps
65%
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
90%
2
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
6-10 Reps
80%
4
Pendlay Row
5 Sets
3-5 Reps
90%
5
Shoulder Press (Machine)
4 Sets
6-10 Reps
80%
6
Bicep Curl (Machine)
3 Sets
6-10 Reps
80%
7
Tricep Extension (Machine)
3 Sets
6-10 Reps
80%
Day 5
1
Bench Press (Dumbbell)
5 Sets
5-8 Reps
85%
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
75%
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
60%
70%
80%
90%
100%
4
Chest Fly (Cable)
4 Sets
15-20 Reps
65%
5
Bicep Curl (Barbell)
4 Sets
12-20 Reps
65%
6A
Bicep Curl (Dumbbell)
4 Sets
21 Reps
65%
6B
Hammer Curl
4 Sets
AMRAP
65%
7
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
65%
8
Single Arm Tricep Extension (Cable)
3 Sets
15-20 Reps
65%