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BoostcampPNG

LET'S GOOO

by A9ZO3

Program Description

bodybuilding, some strength building, overall fun

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 04, 2025 11:03
  • Last Edited
    Sep 04, 2025 01:15
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Glutes
10.8%
Upper Back
9.6%
Hamstrings
8.2%
Front Delts
7.7%
Triceps
7.4%
Abs
7.1%
Chest
6.8%
Middle Delts
6.2%
Lats
6%
Rear Delts
4.5%
Biceps
4.4%
Lower Back
2.9%
Calves
2.7%
Stretching
2.1%
Adductors
1.9%
Abductors
0.4%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Dead Bug
3
8-10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Walking Lunge (Dumbbell)
3
12-14 reps
RPE 8
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Plank
3
30-60 mins
RPE 6-7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7-8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Press
3 Sets
10-12 Reps
@8
5
Standing Calf Raise
4 Sets
12-15 Reps
@8
6
Dead Bug
3 Sets
8-10 Reps
@6-8
Day 3
1
Pull-Up (Assisted)
4 Sets
6-10 Reps
@7-9
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7-9
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7-9
4
Face Pull
3 Sets
12-15 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
2
Walking Lunge (Dumbbell)
3 Sets
12-14 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
6
Plank
3 Sets
30-60 mins
@6-7