logo
BoostcampPNG

Pranav's Workout

by Pranav Agwan
6 athletes joined

Program Description

To build muscles

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 21, 2025 08:44
  • Last Edited
    Jul 01, 2025 07:27

Summary

Transform your physique with Pranav's Workout, a dynamic 10-week program designed for serious lifters. Committing four days each week, you'll tackle targeted muscle groups with a mix of compound and isolation exercises, ensuring balanced strength development. From explosive chest and triceps days to powerful back and biceps sessions, this program maximizes your gym time with effective routines that challenge your limits. Get ready to build muscle, increase endurance, and achieve your fitness goals!
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Standing Oblique Crunches
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Deadlift (Barbell)
3
5 reps
-
7
Bicycle Crunch
3
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Standing Oblique Crunches
3 Sets
20 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Inverted Row
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Concentration Curl
3 Sets
10 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
7
Standing Oblique Crunches
3 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Deadlift (Barbell)
3 Sets
5 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-