1.0
(1 rating)
Program Description
Upper body focused with minor legs.
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 20, 2024 03:01
- Last EditedOct 13, 2024 04:14
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.
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)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
7
Glute Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
4
-
5
Shoulder Press (Machine)
3
-
6
Leg Press (45 Degrees)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
4
-
6
Straight Leg Calf Raise
3
-
7
Lying Leg Curl
2
-
8
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Romanian Deadlift (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Preacher Curl (Barbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Pull-Up (Assisted)
4
-
5
Incline Bench Press (Smith Machine)
3
-
6
Wrist Curls
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
4
-
3
Shrug (Dumbbell)
4
-
4
Deadlift (Barbell)
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)2 Sets
-
2
Lat Pulldown3 Sets
-
3
Chest Supported Row (Machine)2 Sets
-
4
Seated Row (Cable)2 Sets
-
5
Bicep Curl (Cable)4 Sets
-
6
Straight Leg Calf Raise3 Sets
-
7
Lying Leg Curl2 Sets
-
8
Wrist Curls3 Sets
-
Day 3
1
Skull Crusher3 Sets
-
2
Overhead Tricep Extension (Cable)3 Sets
-
3
Tricep Pushdown (Cable)3 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Romanian Deadlift (Barbell)2 Sets
-
Day 4
1
Bicep Curl (EZ Bar)3 Sets
-
2
Preacher Curl (Barbell)3 Sets
-
3
Bicep Curl (Cable)3 Sets
-
4
Pull-Up (Assisted)4 Sets
-
5
Incline Bench Press (Smith Machine)3 Sets
-
6
Wrist Curls4 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)3 Sets
-
2
Lateral Raise (Dumbbell)4 Sets
-
3
Shrug (Dumbbell)4 Sets
-
4
Deadlift (Barbell)2 Sets
-
5
Leg Extension2 Sets
-
6
Lying Leg Curl2 Sets
-
7
Standing Calf Raise3 Sets
-
Day 1
1
Bench Press (Barbell)2 Sets
-
2
Incline Bench Press (Smith Machine)2 Sets
-
3
Chest Fly (Machine)2 Sets
-
4
Dip (Bodyweight)4 Sets
-
5
Shoulder Press (Machine)3 Sets
-
6
Leg Press (45 Degrees)2 Sets
-
7
Glute Kickback2 Sets
-