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BoostcampPNG

French king

by Charles

Program Description

Basic but simple

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2024 04:29
  • Last Edited
    May 07, 2024 10:37
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Chest Press (Machine)
3 Sets
10 Reps
-
Day 5
1
Lat Pulldown
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Overhead Press (Barbell)
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
3
Bicep Curl (Cable)
3 Sets
12 Reps
-
4
Chest Press (Machine)
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-