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BoostcampPNG

JSS

by 전 승식
11 athletes joined
5.0
(1 rating)

Program Description

Bodybody

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 28, 2024 06:27
  • Last Edited
    Oct 07, 2024 02:24

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Triceps
10.8%
Front Delts
10.3%
Upper Back
9.8%
Lats
9.4%
Middle Delts
9.2%
Chest
8.3%
Glutes
6.9%
Biceps
6.7%
Abs
6.3%
Hamstrings
5.2%
Rear Delts
2.9%
Lower Back
2.1%
Forearms
0.7%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
5
-
3
Chest Press (Machine)
4
-
4
Overhead Press (Machine)
5
-
5
Chest Supported Row (Machine)
5
-
6
High Row
3
-
7
Lateral Raise (Cable)
4
-
8A
Bicep Curl (Cable)
3
-
8B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
5
-
3
Chest Press (Machine)
4
-
4
Overhead Press (Machine)
5
-
5
Chest Supported Row (Machine)
5
-
6
High Row
3
-
7
Lateral Raise (Cable)
4
-
8A
Bicep Curl (Cable)
3
-
8B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
5
-
3
Chest Press (Machine)
4
-
4
Overhead Press (Machine)
5
-
5
Chest Supported Row (Machine)
5
-
6
High Row
3
-
7
Lateral Raise (Cable)
4
-
8A
Bicep Curl (Cable)
3
-
8B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
5
-
3
Chest Press (Machine)
4
-
4
Overhead Press (Machine)
5
-
5
Chest Supported Row (Machine)
5
-
6
High Row
3
-
7
Lateral Raise (Cable)
4
-
8A
Bicep Curl (Cable)
3
-
8B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Bench Press (Barbell)
5
-
3
Chest Press (Machine)
4
-
4
Overhead Press (Machine)
5
-
5
Chest Supported Row (Machine)
5
-
6
High Row
3
-
7
Lateral Raise (Cable)
4
-
8A
Bicep Curl (Cable)
3
-
8B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hack Squat
4
-
3
Leg Press
4
-
4
Hip Thrust (Barbell)
3
-
5
Single Leg Press
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hack Squat
4
-
3
Leg Press
4
-
4
Hip Thrust (Barbell)
3
-
5
Single Leg Press
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hack Squat
4
-
3
Leg Press
4
-
4
Hip Thrust (Barbell)
3
-
5
Single Leg Press
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hack Squat
4
-
3
Leg Press
4
-
4
Hip Thrust (Barbell)
3
-
5
Single Leg Press
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Hack Squat
4
-
3
Leg Press
4
-
4
Hip Thrust (Barbell)
3
-
5
Single Leg Press
3
-
6
Reverse Abs Crunch (Bodyweight)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
-
2
Incline Chest Press (Machine)
5
-
3
Lateral Raise (Cable)
8
-
4
Shoulder Press (Machine)
3
-
5
Seated Dip (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Face Pull
3
-
8
Bench Press (Close Grip)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
-
2
Incline Chest Press (Machine)
5
-
3
Lateral Raise (Cable)
8
-
4
Shoulder Press (Machine)
3
-
5
Seated Dip (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Face Pull
3
-
8
Bench Press (Close Grip)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
-
2
Incline Chest Press (Machine)
5
-
3
Lateral Raise (Cable)
8
-
4
Shoulder Press (Machine)
3
-
5
Seated Dip (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Face Pull
3
-
8
Bench Press (Close Grip)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
-
2
Incline Chest Press (Machine)
5
-
3
Lateral Raise (Cable)
8
-
4
Shoulder Press (Machine)
3
-
5
Seated Dip (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Face Pull
3
-
8
Bench Press (Close Grip)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
-
2
Incline Chest Press (Machine)
5
-
3
Lateral Raise (Cable)
8
-
4
Shoulder Press (Machine)
3
-
5
Seated Dip (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Face Pull
3
-
8
Bench Press (Close Grip)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
5
-
3
Seated Wide-Grip Row (Cable)
5
-
4
Low Row
4
-
5
Lat Pulldown (Neutral Grip)
3
-
6
Arm Curl
3
-
7
Bicep Curl (Machine)
3
-
8
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
5
-
3
Seated Wide-Grip Row (Cable)
5
-
4
Low Row
4
-
5
Lat Pulldown (Neutral Grip)
3
-
6
Arm Curl
3
-
7
Bicep Curl (Machine)
3
-
8
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
5
-
3
Seated Wide-Grip Row (Cable)
5
-
4
Low Row
4
-
5
Lat Pulldown (Neutral Grip)
3
-
6
Arm Curl
3
-
7
Bicep Curl (Machine)
3
-
8
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
5
-
3
Seated Wide-Grip Row (Cable)
5
-
4
Low Row
4
-
5
Lat Pulldown (Neutral Grip)
3
-
6
Arm Curl
3
-
7
Bicep Curl (Machine)
3
-
8
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
5
-
3
Seated Wide-Grip Row (Cable)
5
-
4
Low Row
4
-
5
Lat Pulldown (Neutral Grip)
3
-
6
Arm Curl
3
-
7
Bicep Curl (Machine)
3
-
8
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Leg Extension
4
-
3
Hack Squat
4
-
4
Single Leg Press
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Leg Extension
4
-
3
Hack Squat
4
-
4
Single Leg Press
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Leg Extension
4
-
3
Hack Squat
4
-
4
Single Leg Press
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Leg Extension
4
-
3
Hack Squat
4
-
4
Single Leg Press
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Leg Extension
4
-
3
Hack Squat
4
-
4
Single Leg Press
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Abs Crunch (Bodyweight)
3
-
Week 1
1 / 5 Weeks
Day 2
1
Leg Extension
4 Sets
-
2
Hack Squat
4 Sets
-
3
Leg Press
4 Sets
-
4
Hip Thrust (Barbell)
3 Sets
-
5
Single Leg Press
3 Sets
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
-
7
Abs Crunch (Bodyweight)
3 Sets
-
Day 5
1
Deadlift (Barbell)
5 Sets
-
2
Leg Extension
4 Sets
-
3
Hack Squat
4 Sets
-
4
Single Leg Press
3 Sets
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
-
6
Abs Crunch (Bodyweight)
3 Sets
-
Day 1
1
Chest Fly (Machine)
3 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Chest Press (Machine)
4 Sets
-
4
Overhead Press (Machine)
5 Sets
-
5
Chest Supported Row (Machine)
5 Sets
-
6
High Row
3 Sets
-
7
Lateral Raise (Cable)
4 Sets
-
8A
Bicep Curl (Cable)
3 Sets
-
8B
Tricep Pushdown (Cable)
3 Sets
-
Day 4
1
Pullover (Machine)
3 Sets
-
2
Lat Pulldown
5 Sets
-
3
Seated Wide-Grip Row (Cable)
5 Sets
-
4
Low Row
4 Sets
-
5
Lat Pulldown (Neutral Grip)
3 Sets
-
6
Arm Curl
3 Sets
-
7
Bicep Curl (Machine)
3 Sets
-
8
Hammer Curl
3 Sets
-
Day 3
1
Overhead Press (Machine)
5 Sets
-
2
Incline Chest Press (Machine)
5 Sets
-
3
Lateral Raise (Cable)
8 Sets
-
4
Shoulder Press (Machine)
3 Sets
-
5
Seated Dip (Machine)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
7
Face Pull
3 Sets
-
8
Bench Press (Close Grip)
3 Sets
-
9
Tricep Pushdown (Cable)
3 Sets
-
10
Tricep Rope Push Down (Cable)
3 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
전 승식Man
a year ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Fucking crazy