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BoostcampPNG
GYM
by SUHAAN MIDDHA
Program Description
Aesthetic body
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 15, 2024 04:40
Last Edited
Jul 03, 2024 09:03
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.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
10 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
4
Dip (Assisted)
4 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
Day 2
1
Clean Deadlift
4 Sets
8 Reps
@10
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Hammer Curl
3 Sets
10 Reps
@10
Day 4
1
Overhead Press (Dumbbell)
4 Sets
10 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
3
Front Raise
3 Sets
12 Reps
@10
4
Face Pull
3 Sets
10 Reps
@10
5
Plank
4 Sets
0.5 mins
@10
6
Russian Twist
3 Sets
15 Reps
@10
Day 6
1
Lat Pulldown
4 Sets
10 Reps
@10
2
Seated Row (Cable)
4 Sets
12 Reps
@10
3
Reverse Pec Deck
3 Sets
12 Reps
@10
4
Alternating Dumbbell Curl
4 Sets
12 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Concentration Curl
3 Sets
12 Reps
@10
Day 7
No exercises added to this day
Day 5
1
Push Up
4 Sets
10 Reps
@10
2
Chest Press (Machine)
4 Sets
12 Reps
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
6
Push Up
3 Sets
10 Reps
@10
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
@10
2
Lunge (Dumbbell)
4 Sets
12 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Leg Extension
4 Sets
12 Reps
@10
5
Leg Press (45 Degrees)
4 Sets
12 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
7
Standing Calf Raise
4 Sets
15 Reps
@10