Full corpo

by Gunther Bast

1 athletes joined

Program Description

Xd

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 29, 2024 08:35
Last Edited
Jul 03, 2024 04:41

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.2%

Lats

9.9%

Biceps

8.1%

Triceps

8%

Chest

7.5%

Front Delts

7.5%

Hamstrings

6.9%

Quadriceps

6.6%

Middle Delts

6.2%

Glutes

5.6%

Abs

5.1%

Rear Delts

4.9%

Calves

4.1%

Adductors

3%

Lower Back

1.6%

Abductors

1.4%

Forearms

1.4%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Seated Row (Cable)

2

1

12 reps

12 reps

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

10 reps

10 reps

RPE 9

RPE 10

3

Lying Leg Curl

1

1

10 reps

10 reps

RPE 9

RPE 10

4

Squat (Smith Machine)

1

1

1

4 reps

6 reps

8 reps

RPE 8.5

RPE 8.5

RPE 8.5

5

Reverse Pec Deck

2

1

15 reps

15 reps

RPE 9

RPE 10

6

Cable Crunch

3

12 reps

RPE 9.5

Day 2

1

Lateral Raise (Dumbbell)

3

12 reps

RPE 9.5

2

Chest Supported Row (Machine)

3

1

10 reps

10 reps

RPE 9

RPE 10

3

Seated Shoulder Press (Dumbbell)

3

10 reps

RPE 9

4

Standing Calf Raise

3

15 reps

RPE 9.5

5

Romanian Deadlift (Dumbbell)

3

10 reps

RPE 6.5

7A

Preacher Curl (Dumbbell)

1

1

12 reps

12 reps

RPE 9

RPE 10

7B

Skull Crusher

1

1

12 reps

12 reps

RPE 9.5

RPE 10

Day 3

1

Lat Pulldown

1

1

1

1

10 reps

10 reps

10 reps

10 reps

RPE 8

RPE 9

RPE 9.5

RPE 10

2

Chest Press (Machine)

2

1

12 reps

12 reps

RPE 9

RPE 10

3A

Hip Abductor (Machine)

2

12 reps

RPE 9.5

3B

Hip Adductor (Machine)

2

12 reps

RPE 9.5

4

Leg Extension

2

1

12 reps

12 reps

RPE 9

RPE 10

5

Lateral Raise (Dumbbell)

2

1

15 reps

15 reps

RPE 9.5

RPE 10

6

Leg Raise (Captain's Chair)

1

1

15 reps

15 reps

RPE 9.5

RPE 10

Day 4

1

Leg Curl

1

1

10 reps

10 reps

RPE 9

RPE 10

2

Walking Lunge (Dumbbell)

2

1

8 reps

8 reps

RPE 8.5

RPE 9

3

Chest Fly (Machine)

2

1

12 reps

12 reps

RPE 9.5

RPE 10

4

Single Arm Row (Dumbbell)

3

12 reps

RPE 10

5

Standing Calf Raise

2

1

15 reps

15 reps

RPE 9.5

RPE 10

6

Reverse Pec Deck

2

1

15 reps

15 reps

RPE 9.5

RPE 10

Day 5

1

Lat Prayer

2

1

12 reps

12 reps

RPE 9

RPE 9.5

2

Chest Press (Machine)

1

1

12 reps

12 reps

RPE 8

RPE 9

3

Skull Crusher

2

1

12 reps

12 reps

RPE 9.5

RPE 10

4

Incline Curl (Dumbbell)

2

1

12 reps

12 reps

RPE 9.5

RPE 10

5

Tricep Kickback

1

1

15 reps

15 reps

RPE 9.5

RPE 10

6

Hammer Curl

1

1

10 reps

10 reps

RPE 9.5

RPE 10

Day 1

1

Seated Row (Cable)

2 Sets

1 Set

12 Reps

12 Reps

@9

@10

2

Incline Bench Press (Dumbbell)

2 Sets

1 Set

10 Reps

10 Reps

@9

@10

3

Lying Leg Curl

1 Set

1 Set

10 Reps

10 Reps

@9

@10

4

Squat (Smith Machine)

1 Set

1 Set

1 Set

4 Reps

6 Reps

8 Reps

@8.5

@8.5

@8.5

5

Reverse Pec Deck

2 Sets

1 Set

15 Reps

15 Reps

@9

@10

6

Cable Crunch

3 Sets

12 Reps

@9.5

Day 3

1

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

@8

@9

@9.5

@10

2

Chest Press (Machine)

2 Sets

1 Set

12 Reps

12 Reps

@9

@10

3A

Hip Abductor (Machine)

2 Sets

12 Reps

@9.5

3B

Hip Adductor (Machine)

2 Sets

12 Reps

@9.5

4

Leg Extension

2 Sets

1 Set

12 Reps

12 Reps

@9

@10

5

Lateral Raise (Dumbbell)

2 Sets

1 Set

15 Reps

15 Reps

@9.5

@10

6

Leg Raise (Captain's Chair)

1 Set

1 Set

15 Reps

15 Reps

@9.5

@10

Day 4

1

Leg Curl

1 Set

1 Set

10 Reps

10 Reps

@9

@10

2

Walking Lunge (Dumbbell)

2 Sets

1 Set

8 Reps

8 Reps

@8.5

@9

3

Chest Fly (Machine)

2 Sets

1 Set

12 Reps

12 Reps

@9.5

@10

4

Single Arm Row (Dumbbell)

3 Sets

12 Reps

@10

5

Standing Calf Raise

2 Sets

1 Set

15 Reps

15 Reps

@9.5

@10

6

Reverse Pec Deck

2 Sets

1 Set

15 Reps

15 Reps

@9.5

@10

Day 5

1

Lat Prayer

2 Sets

1 Set

12 Reps

12 Reps

@9

@9.5

2

Chest Press (Machine)

1 Set

1 Set

12 Reps

12 Reps

@8

@9

3

Skull Crusher

2 Sets

1 Set

12 Reps

12 Reps

@9.5

@10

4

Incline Curl (Dumbbell)

2 Sets

1 Set

12 Reps

12 Reps

@9.5

@10

5

Tricep Kickback

1 Set

1 Set

15 Reps

15 Reps

@9.5

@10

6

Hammer Curl

1 Set

1 Set

10 Reps

10 Reps

@9.5

@10

Day 2

1

Lateral Raise (Dumbbell)

3 Sets

12 Reps

@9.5

2

Chest Supported Row (Machine)

3 Sets

1 Set

10 Reps

10 Reps

@9

@10

3

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

@9

4

Standing Calf Raise

3 Sets

15 Reps

@9.5

5

Romanian Deadlift (Dumbbell)

3 Sets

10 Reps

@6.5

7A

Preacher Curl (Dumbbell)

1 Set

1 Set

12 Reps

12 Reps

@9

@10

7B

Skull Crusher

1 Set

1 Set

12 Reps

12 Reps

@9.5

@10