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subeen

by null

Program Description

for me

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 06, 2025 06:22
  • Last Edited
    Jun 18, 2025 08:20

Summary

Embark on an 8-week journey with the subeen program, designed for those ready to elevate their strength and conditioning. With four focused training days each week, you'll engage in a variety of exercises, including bodyweight movements, barbell lifts, and machine work, targeting all major muscle groups. This program emphasizes progressive overload and includes supersets to maximize efficiency and results. Get ready to build muscle, enhance your endurance, and transform your physique with a structured approach that fits seamlessly into your gym routine.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Rack Pull (Barbell)
1
3
15 reps
10 reps
-
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
2
15 reps
-
6
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
1
20 reps
15 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
1
12 reps
15 reps
-
-
3
Seated Row (Cable)
3
31.8 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Squat (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
2
1
12 reps
15 reps
-
-
4
Chest Fly (Machine)
2
1
20 reps
15 reps
-
-
5A
Lateral Raise (Dumbbell)
4
20 reps
-
5B
Face Pull
4
15 reps
-
6
Lying Tricep Extension (Barbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Raise (Captain's Chair)
4 Sets
20 Reps
-
2
Bench Press (Barbell)
4 Sets
5 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
1 Set
12 Reps
15 Reps
-
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
5B
Face Pull
4 Sets
15 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 4
1
Leg Raise (Captain's Chair)
4 Sets
20 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
1 Set
12 Reps
15 Reps
-
-
4
Chest Fly (Machine)
2 Sets
1 Set
20 Reps
15 Reps
-
-
5A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
5B
Face Pull
4 Sets
15 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 1
1
Pull-Up (Bodyweight)
1 Set
2 Sets
15 Reps
10 Reps
-
-
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
12 Reps
15 Reps
-
-
3
Rack Pull (Barbell)
1 Set
3 Sets
15 Reps
10 Reps
-
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
-
6
Bicep Curl (Machine)
3 Sets
15 Reps
-
Day 3
1
Standing Pullover (Cable)
2 Sets
1 Set
20 Reps
15 Reps
-
-
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
12 Reps
15 Reps
-
-
3
Seated Row (Cable)
3 Sets
31.8 Reps
-
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
-
5
Bicep Curl (Machine)
3 Sets
15 Reps
-
6
Squat (Barbell)
5 Sets
10 Reps
-