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Bomboclat (1)

by Gabriel M.
2 athletes joined

Program Description

To get bigi

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 20, 2025 07:47
  • Last Edited
    Jun 18, 2025 12:28

Summary

Unleash your strength with the Bomboclat program, a dynamic 6-week journey designed to sculpt your upper body and legs through a targeted 4-day weekly regimen. Each session focuses on compound and isolation movements, including weighted pull-ups and incline bench presses, ensuring you build muscle and enhance your overall power. With a mix of dumbbells, cables, and machines, this program caters to all fitness levels, pushing you to achieve your personal best. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Lats
16.2%
Upper Back
15.4%
Triceps
11.7%
Chest
11.2%
Biceps
10.8%
Hamstrings
7.2%
Front Delts
7.2%
Quadriceps
5.6%
Glutes
4.5%
Middle Delts
2.8%
Lower Back
2.8%
Rear Delts
1.9%
Abs
1.7%
Forearms
1.1%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
-
2
Barbell Row
3 Sets
6-8 Reps
-
3
Single Arm Row (Cable)
3 Sets
6-8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
5
Reverse Pec Deck
2 Sets
10-12 Reps
-
6
Lying Leg Curl
3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
3
Pec Deck (Machine)
2 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Seated Military Press (Barbell)
3 Sets
6-8 Reps
-
3
Pec Deck (Machine)
2 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Hack Squat
3 Sets
6-8 Reps
-
Day 4
1
Lat Prayer
2 Sets
8-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
-
3
T-Bar Row
3 Sets
6-8 Reps
-
4
Single Arm Row (Cable)
2 Sets
8-10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
-