Athlete in bodybuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 10–15 reps | @9.5 |
| 2 | Hammer Curl | 2 | 15–20 reps | @10 |
| 3 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| 4 | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | @9.5 |
| 5 | Bicep Curl (EZ Bar) | 2 | 12–15 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 2 | 15–20 reps | @10 |
| 7 | Upright Row (Barbell) | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 2 | 20–25 reps | @10 |
| 2 | Single Leg Press | 3 | 12–15 reps | @9.5 |
| 3 | Side Bend (Dumbbell) | 2 | 12–15 reps | @10 |
| 4 | Walking Lunge | 2 | 12–15 reps | @9.5 |
| 5 | Seated Calf Raise | 2 | 12–15 reps | @10 |
| 6 | Hamstring Curl | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 8–12 reps | @10 |
| 2 | Wide Grip Lat Pulldown | 2 | 12–15 reps | @10 |
| 3 | Single Arm Iso Row | 2 | 8–12 reps | @10 |
| 4 | Face Pull | 2 | 15–20 reps | @9.5 |
| 5 | Pull-Up (Bodyweight) | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 2 | 8–12 reps | @9.5 |
| 1 | 10–12 reps | @9.5 | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @9.5 |
| 4 | Dip (Bodyweight) | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 15–20 reps | @10 |
| 2 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @10 |
| 3 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| 4 | Overhead Tricep Extension (Cable) | 2 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 10–15 reps | @10 |
| 2 | Seated Row (Cable) | 2 | 8–12 reps | @10 |
| 3 | High Row | 2 | 8–12 reps | @10 |
| 4 | Pull-Up (Bodyweight) | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9.5 |
| 2 | Bench Press (Close Grip) | 2 | 8–12 reps | @10 |
| 3 | Pec Deck (Machine) | 2 | 12–15 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Athlete in bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Athlete in bodybuilding is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Athlete in bodybuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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