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BoostcampPNG

Just a good prep

by Julika Kimberly K.

Program Description

In case you wish to keep your but moving and create progress at the speed you need.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 15, 2024 08:01
  • Last Edited
    May 08, 2024 02:36
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
10-12 reps
3
Chest Fly (Dumbbell)
3
10-12 reps
4
Tricep Rope Push Down (Cable)
3
8-10 reps
5
Skull Crusher
3
10-12 reps
6
Russian Twist (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Pull-Up (Band)
3
3
Bent Over Row (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Bicep Curl (Barbell)
4
8-10 reps
6
Hammer Curl
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
2
Lateral Raise (Dumbbell)
3
10-12 reps
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
4
Front Raise
3
10-12 reps
5
Plank
4
8-10 reps
6
Hanging Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Lunge (Barbell)
3
8-10 reps
3
Leg Press
3
10-12 reps
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
5
Leg Curl
3
10-12 reps
6
Seated Calf Raise
4
8-10 reps
7
Cossack Squat Weighted
3
8
Russian Twist (Dumbbell)
3
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Pull-Up (Band)
3 Sets
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
4 Sets
8-10 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
4
Front Raise
3 Sets
10-12 Reps
5
Plank
4 Sets
8-10 Reps
6
Hanging Leg Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
4 Sets
3-5 Reps
2
Lunge (Barbell)
3 Sets
8-10 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
8-10 Reps
7
Cossack Squat Weighted
3 Sets
8
Russian Twist (Dumbbell)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Russian Twist (Dumbbell)
3 Sets