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BoostcampPNG

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by PBNW
1 athletes joined

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 12, 2025 02:52
  • Last Edited
    May 12, 2025 10:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Hammer Curl
4
10 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
4
10 reps
-
8
V-Up
4
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Bench Press (Barbell)
4 Sets
8 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
4 Sets
8 Reps
-
6
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
7
Hammer Curl
4 Sets
10 Reps
-
8
V-Up
4 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Bench Press (Barbell)
4 Sets
8 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
4 Sets
8 Reps
-
6
Overhead Extension (Dumbbell)
4 Sets
10 Reps
-
7
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
8
V-Up
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Bench Press (Barbell)
4 Sets
8 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
4 Sets
8 Reps
-
6
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
7
Hammer Curl
4 Sets
10 Reps
-
8
V-Up
4 Sets
10 Reps
-