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Soorajs Training

by Soooraj

Program Description

Basic

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 10:58
  • Last Edited
    Mar 23, 2026 11:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.8%
Front Delts
14%
Chest
9.6%
Hamstrings
8.8%
Upper Back
7%
Biceps
7%
Quadriceps
7%
Glutes
7%
Lats
5.3%
Abs
5.3%
Middle Delts
5.3%
Forearms
3.5%
Adductors
1.8%
Rear Delts
0.9%
Lower Back
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Incline Bench Press (Dumbbell)
1
-
2
Bench Press (Barbell)
1
-
3
Cable Crossover
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Tricep Kickback
1
-
7
Lying Tricep Extension (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Bench Press (Barbell)
1
-
3
Cable Crossover
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Tricep Kickback
1
-
7
Lying Tricep Extension (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Bench Press (Barbell)
1
-
3
Cable Crossover
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Tricep Kickback
1
-
7
Lying Tricep Extension (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Bench Press (Barbell)
1
-
3
Cable Crossover
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Tricep Kickback
1
-
7
Lying Tricep Extension (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Bench Press (Barbell)
1
-
3
Cable Crossover
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Tricep Kickback
1
-
7
Lying Tricep Extension (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Bench Press (Barbell)
1
-
3
Cable Crossover
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Tricep Kickback
1
-
7
Lying Tricep Extension (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Side Plank
1
-
5
Dumbbell Row
1
-
6
Pullover (EZ Bar)
1
-
7
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Side Plank
1
-
5
Dumbbell Row
1
-
6
Pullover (EZ Bar)
1
-
7
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Side Plank
1
-
5
Dumbbell Row
1
-
6
Pullover (EZ Bar)
1
-
7
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Side Plank
1
-
5
Dumbbell Row
1
-
6
Pullover (EZ Bar)
1
-
7
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Side Plank
1
-
5
Dumbbell Row
1
-
6
Pullover (EZ Bar)
1
-
7
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Side Plank
1
-
5
Dumbbell Row
1
-
6
Pullover (EZ Bar)
1
-
7
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Front Raise
1
-
4
Push Up
1
-
5
Face Pull
1
-
6
Arnold Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Front Raise
1
-
4
Push Up
1
-
5
Face Pull
1
-
6
Arnold Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Front Raise
1
-
4
Push Up
1
-
5
Face Pull
1
-
6
Arnold Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Front Raise
1
-
4
Push Up
1
-
5
Face Pull
1
-
6
Arnold Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Front Raise
1
-
4
Push Up
1
-
5
Face Pull
1
-
6
Arnold Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Front Raise
1
-
4
Push Up
1
-
5
Face Pull
1
-
6
Arnold Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Sumo Squat
1
-
3
Squat (Paused)
1
-
4
Leg Curl
1
-
5
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Sumo Squat
1
-
3
Squat (Paused)
1
-
4
Leg Curl
1
-
5
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Sumo Squat
1
-
3
Squat (Paused)
1
-
4
Leg Curl
1
-
5
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Sumo Squat
1
-
3
Squat (Paused)
1
-
4
Leg Curl
1
-
5
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Sumo Squat
1
-
3
Squat (Paused)
1
-
4
Leg Curl
1
-
5
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Sumo Squat
1
-
3
Squat (Paused)
1
-
4
Leg Curl
1
-
5
Leg Press
1
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Bench Press (Barbell)
1 Set
-
3
Cable Crossover
1 Set
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
-
5
Chest Fly (Machine)
1 Set
-
6
Tricep Kickback
1 Set
-
7
Lying Tricep Extension (Barbell)
1 Set
-
Day 2
1
Lat Pulldown
1 Set
-
2
Hammer Curl (Dumbbell)
1 Set
-
3
Bicep Curl (Dumbbell)
1 Set
-
4
Side Plank
1 Set
-
5
Dumbbell Row
1 Set
-
6
Pullover (EZ Bar)
1 Set
-
7
Bicep Curl (Machine)
1 Set
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
-
2
Shoulder Press (Machine)
1 Set
-
3
Front Raise
1 Set
-
4
Push Up
1 Set
-
5
Face Pull
1 Set
-
6
Arnold Press
1 Set
-
Day 4
1
Hack Squat
1 Set
-
2
Sumo Squat
1 Set
-
3
Squat (Paused)
1 Set
-
4
Leg Curl
1 Set
-
5
Leg Press
1 Set
-