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BoostcampPNG

Balls of Steel

by Jeremy Chow

Program Description

Build strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2026 01:41
  • Last Edited
    Feb 06, 2026 02:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Front Delts
12.6%
Biceps
10.6%
Chest
9.5%
Upper Back
9.3%
Lats
8.5%
Glutes
6.7%
Middle Delts
4.9%
Forearms
4.1%
Quadriceps
3.9%
Hamstrings
3.9%
Rear Delts
3.2%
Abs
1.7%
Abductors
1.6%
Lower Back
1.6%
Calves
1.6%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Flies (High To Low)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Flies (High To Low)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Flies (High To Low)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Flies (High To Low)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Flies (High To Low)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
10 reps
-
2
Glute Bridge (Band)
3
10 reps
-
3
Zercher Squat (Barbell)
4
6 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Back Extension
3
8 reps
-
6
Calf Raise (Bodyweight)
3
10 reps
-
7
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
10 reps
-
2
Glute Bridge (Band)
3
10 reps
-
3
Zercher Squat (Barbell)
5
5 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Back Extension
3
10 reps
-
6
Calf Raise (Bodyweight)
3
10 reps
-
7
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
10 reps
-
2
Glute Bridge (Band)
2
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4
Back Extension
3
8 reps
-
5
Calf Raise (Bodyweight)
3
10 reps
-
6
Zercher Squat (Barbell)
4
4 reps
-
7
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
10 reps
-
2
Glute Bridge (Band)
2
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4
Zercher Squat (Barbell)
5
3 reps
-
5
Calf Raise (Bodyweight)
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
10 reps
-
2
Glute Bridge (Band)
2
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4
Zercher Squat (Barbell)
4
6 reps
-
5
Calf Raise (Bodyweight)
3
10 reps
-
6
Back Extension
3
8 reps
-
7
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
10 reps
-
2
Glute Bridge (Band)
2
10 reps
-
3
Zercher Squat (Barbell)
4
6 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Back Extension
3
8 reps
-
6
Calf Raise (Bodyweight)
3
10 reps
-
7
Abs Crunch (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Pec Fly Low To High
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Pec Fly Low To High
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Pec Fly Low To High
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
5
3 reps
-
4
Pec Fly Low To High
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
5
3 reps
-
4
Pec Fly Low To High
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Skull Crusher (Barbell)
3
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Seated Pec Fly
4
6 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Pec Fly
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Machine)
3
6 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Pec Fly
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Machine)
3
6 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Seated Pec Fly
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Machine)
3
6 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Seated Pec Fly
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Machine)
3
6 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Hip Abduction (Band)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Glute Bridge (Band)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Back Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Abs Crunch (Weighted)
1 Set
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
2
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-