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ACL & Muscle Growth

by Antonis Glykos
1 athletes joined

Program Description

ACL & Muscle Growth for busy people. It contains compound movements and variety with basic equipment.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 18, 2025 05:13
  • Last Edited
    Apr 18, 2025 08:38
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Overhead Extension (Dumbbell)
1
-
5
Concentration Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
1
-
2
Chin-Up (Bodyweight)
1
-
3
Pullover (Dumbbell)
1
-
4
Tricep Kickback
1
-
5
Concentration Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Box Jump
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Lying Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Sumo Squat
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
-
2
Hanging Leg Raise
1
-
3
Step-Up (Weighted)
1
-
4
Plank
1
-
5
Goblet Squat
1
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
1 Set
-
2
Chin-Up (Bodyweight)
1 Set
-
3
Pullover (Dumbbell)
1 Set
-
4
Overhead Extension (Dumbbell)
1 Set
-
5
Seated Dumbbell Curl
1 Set
-
Day 2
1
Leg Extension (Banded)
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Plank
1 Set
-
5
Box Jump
1 Set
-
Day 3
1
Push Up
1 Set
-
2
Chin-Up (Bodyweight)
1 Set
-
3
Pullover (Dumbbell)
1 Set
-
4
Overhead Extension (Dumbbell)
1 Set
-
5
Seated Dumbbell Curl
1 Set
-
Day 4
1
Leg Extension (Banded)
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Plank
1 Set
-
5
Box Jump
1 Set
-
Day 5
1
Push Up
1 Set
-
2
Chin-Up (Bodyweight)
1 Set
-
3
Pullover (Dumbbell)
1 Set
-
4
Overhead Extension (Dumbbell)
1 Set
-
5
Seated Dumbbell Curl
1 Set
-
Day 6
1
Leg Extension (Banded)
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Plank
1 Set
-
5
Box Jump
1 Set
-