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BoostcampPNG

Flaming Hot Lemon workout

by Angel O.
1 athletes joined

Program Description

To Bing chilling, or not to Bing Chilling. That is the question we tackle in this program.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2025 01:47
  • Last Edited
    Jun 24, 2025 02:51
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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
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Bench Press (Dumbbell)
3
3-5 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Lat Pulldown
3
8-10 reps
-
1C
Leg Extension
3
10-15 reps
-
2A
Incline Curl (Dumbbell)
3
6-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
8-12 reps
-
1B
Bench Press (Close Grip)
4
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hammer Curl (Dumbbell)
4
8-12 reps
-
2C
JM Press (Smith Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
@8-10
1B
Pullover (Dumbbell)
3 Sets
6-12 Reps
-
2A
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
3A
Bench Press (Dumbbell)
3 Sets
3-5 Reps
-
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1A
Squat (Smith Machine)
4 Sets
10-15 Reps
-
1B
Lat Pulldown
3 Sets
8-10 Reps
-
1C
Leg Extension
3 Sets
10-15 Reps
-
2A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
2B
Standing Calf Raise
3 Sets
15-20 Reps
-
3A
Leg Press
4 Sets
10-15 Reps
-
3B
Dumbbell Row
3 Sets
8-12 Reps
-
Day 3
1A
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
-
1B
Bench Press (Close Grip)
4 Sets
8-10 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2B
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
2C
JM Press (Smith Machine)
3 Sets
8-12 Reps
-