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German american bodybuilding

by Neal Z.
1 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2025 06:17
  • Last Edited
    Apr 05, 2025 07:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
4 Sets
12 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8
4
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Leg Extension
4 Sets
12-20 Reps
@8
2
Leg Press
4 Sets
8-10 Reps
@8
3
Hack Squat
4 Sets
8-12 Reps
@8
4
Front Squat (Barbell)
4 Sets
8-12 Reps
@8
5
Leg Curl
4 Sets
8-12 Reps
@8
6
Lying Leg Curl
4 Sets
8-12 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
2
Front Raise
4 Sets
8-12 Reps
@8
3
Upright Row (Barbell)
4 Sets
10-12 Reps
@8
4
Seated Military Press (Smith Machine)
4 Sets
5-12 Reps
@8
5
Shrug (Dumbbell)
4 Sets
10-12 Reps
@8
Day 5
1
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@8
2
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@8
5
Dip (Bodyweight)
4 Sets
10-12 Reps
@8
6
Hammer Curl
4 Sets
10-12 Reps
@8