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BoostcampPNG

Going Ninja

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6 athletes joined

Program Description

Transforming you into a ripped assassin.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2024 12:49
  • Last Edited
    Mar 23, 2025 10:55

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
Triceps
17.2%
Front Delts
11.8%
Chest
11.4%
Middle Delts
9.2%
Upper Back
8.5%
Quadriceps
8.3%
Lats
7.3%
Biceps
7.2%
Hamstrings
5.4%
Glutes
4.6%
Abs
2.8%
Rear Delts
2.7%
Lower Back
1.8%
Forearms
0.9%
Adductors
0.9%
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pendlay Row
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Reverse Pec Deck
3
20 reps
-
6
Tricep Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Press (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Trap Bar Deadlift
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Pendlay Row
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Dip (Bodyweight)
4 Sets
AMRAP
-
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
-
3
Deadlift (Barbell)
4 Sets
12 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
20 Reps
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6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
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Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
3
Seated Row (Cable)
4 Sets
12 Reps
-
4
Dip (Bodyweight)
4 Sets
AMRAP
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5
Chest Press (Machine)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
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Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
-
2
Trap Bar Deadlift
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
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