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Pranav's Workout

by Pranav Agwan
1 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
    Jun 21, 2025 10:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-