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BoostcampPNG

Fundamentals Hypertrophy Full-Body

by Tiskfully

Program Description

Simpler workout to help with consistency.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2024 01:53
  • Last Edited
    Jun 14, 2024 01:25

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
Quadriceps
10.2%
Glutes
10.2%
Triceps
9.9%
Hamstrings
9.4%
Chest
9.4%
Front Delts
7.8%
Lats
7.3%
Upper Back
6.5%
Biceps
6.3%
Abs
5.5%
Middle Delts
4.9%
Rear Delts
4.4%
Calves
2.6%
Lower Back
2.6%
Adductors
2.6%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Dip (Assisted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Dumbbell Row
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Dip (Assisted)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
7
Single-Arm Cable Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Reverse Grip Lat Pulldown
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Face Pull
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Face Pull
3
15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Standing Calf Raise
3
10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Reverse Grip Lat Pulldown
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Seated Face Pull
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Leg Curl
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Dip (Assisted)
3 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Military Press (Barbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
7
Skull Crusher
3 Sets
12 Reps
-