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BoostcampPNG

Dakkys Workouts

by Dakota B.

Program Description

To get buff af

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 13, 2025 08:45
  • Last Edited
    Jun 13, 2025 10:25
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
12 Reps
-
2
Shoulder Press (Machine)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Leg Press
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 2
1
Seated Row (Machine)
4 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 3
1
Leg Press
4 Sets
12 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Calf Raise (Machine)
4 Sets
20 Reps
-