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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
    May 25, 2025 03:49
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ON THE BOOSTCAMP APP FOR FREE
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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
-