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BoostcampPNG

Baby Groot (JM)

by Christopher G.
1 athletes joined

Program Description

Hypertrophy for high level beginners. Beginners that have been training for a year but have not built up work capacity required for intermediate JM programs like Warlock.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 23, 2024 07:24
  • Last Edited
    Jul 29, 2024 07:58

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Y Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press (45 Degrees)
4
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8.5
2
Lunge (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
4
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Chest Supported Row (Machine)
4
8 reps
RPE 8
8
Sit Up
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Y Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press (45 Degrees)
4
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8.5
2
Lunge (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
4
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Chest Supported Row (Machine)
4
8 reps
RPE 8
8
Sit Up
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Y Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press (45 Degrees)
4
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8.5
2
Lunge (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
4
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Chest Supported Row (Machine)
4
8 reps
RPE 8
8
Sit Up
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Y Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press (45 Degrees)
4
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8.5
2
Lunge (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
4
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Chest Supported Row (Machine)
4
8 reps
RPE 8
8
Sit Up
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Y Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press (45 Degrees)
4
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8.5
2
Lunge (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
4
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Chest Supported Row (Machine)
4
8 reps
RPE 8
8
Sit Up
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Y Raise
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
7
Leg Press (45 Degrees)
4
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8.5
2
Lunge (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
4
AMRAP
RPE 9
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Chest Supported Row (Machine)
4
8 reps
RPE 8
8
Sit Up
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
AMRAP
RPE 9
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Hex Press
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Floor Press (Dumbbell)
4
8 reps
RPE 8
4
Incline Dumbbell Row
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8.5
6
6 Ways
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
AMRAP
RPE 9
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Hex Press
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Floor Press (Dumbbell)
4
8 reps
RPE 8
4
Incline Dumbbell Row
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8.5
6
6 Ways
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
AMRAP
RPE 9
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Hex Press
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Floor Press (Dumbbell)
4
8 reps
RPE 8
4
Incline Dumbbell Row
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8.5
6
6 Ways
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
AMRAP
RPE 9
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Hex Press
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Floor Press (Dumbbell)
4
8 reps
RPE 8
4
Incline Dumbbell Row
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8.5
6
6 Ways
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
AMRAP
RPE 9
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Hex Press
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Floor Press (Dumbbell)
4
8 reps
RPE 8
4
Incline Dumbbell Row
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8.5
6
6 Ways
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Lying Leg Raise
4
AMRAP
RPE 9
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Hex Press
4
8 reps
RPE 8.5
7
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Floor Press (Dumbbell)
4
8 reps
RPE 8
4
Incline Dumbbell Row
4
8 reps
RPE 8
5
Hammer Curl
4
10 reps
RPE 8.5
6
6 Ways
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Chest Pull
3
10 reps
RPE 8.5
4
Low Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
4
10 reps
RPE 8.5
8
Hyperextension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Pull Through (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
4
10 reps
RPE 8.5
6
Pullover (Dumbbell)
4
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
8
Tate Press
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Chest Pull
3
10 reps
RPE 8.5
4
Low Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
4
10 reps
RPE 8.5
8
Hyperextension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Pull Through (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
4
10 reps
RPE 8.5
6
Pullover (Dumbbell)
4
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
8
Tate Press
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Chest Pull
3
10 reps
RPE 8.5
4
Low Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
4
10 reps
RPE 8.5
8
Hyperextension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Pull Through (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
4
10 reps
RPE 8.5
6
Pullover (Dumbbell)
4
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
8
Tate Press
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Chest Pull
3
10 reps
RPE 8.5
4
Low Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
4
10 reps
RPE 8.5
8
Hyperextension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Pull Through (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
4
10 reps
RPE 8.5
6
Pullover (Dumbbell)
4
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
8
Tate Press
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Chest Pull
3
10 reps
RPE 8.5
4
Low Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
4
10 reps
RPE 8.5
8
Hyperextension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Pull Through (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
4
10 reps
RPE 8.5
6
Pullover (Dumbbell)
4
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
8
Tate Press
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Chest Pull
3
10 reps
RPE 8.5
4
Low Cable Crossover
4
10 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
6
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
4
10 reps
RPE 8.5
8
Hyperextension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Pull Through (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8.5
5
Chest Fly (Machine)
4
10 reps
RPE 8.5
6
Pullover (Dumbbell)
4
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
8
Tate Press
3
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Y Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
15 Reps
@8.5
Day 2
1
Lying Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
AMRAP
@9
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Hex Press
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Chest Pull
3 Sets
10 Reps
@8.5
4
Low Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
6
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Glute Bridge (Dumbbell)
4 Sets
10 Reps
@8.5
8
Hyperextension
3 Sets
12 Reps
@8.5