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BoostcampPNG

Christian’s Training Program

by Wale Osinubi

Program Description

This program is meant to make the most out of a basic gym.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 02, 2024 05:33
  • Last Edited
    Sep 06, 2024 06:23

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.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Glutes
12.9%
Lower Back
10.2%
Abs
9.7%
Triceps
8.6%
Upper Back
6.4%
Quadriceps
5.9%
Biceps
4.8%
Lats
4.8%
Chest
4.3%
Adductors
3.7%
Front Delts
3.7%
Other
3.6%
Calves
2.7%
Middle Delts
2.7%
Rear Delts
2.7%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Anterior Tibialis Raises
3 Sets
10 Reps
-
6
B Stance Romanian Deadlift
3 Sets
10 Reps
-
7
Jefferson Curl
3 Sets
10 Reps
-
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Bench Press (Barbell)
3 Sets
10 Reps
-
5
Overhead Press (Barbell)
3 Sets
8 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
7
Good Morning
3 Sets
10 Reps
-
Day 3
1
Leg Raise (Captain's Chair)
3 Sets
8-10 Reps
-
2
Plank
3 Sets
0.5 mins
-
3
Copenhagen Plank
3 Sets
1 Reps
-
4
Cable Crunch
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
7
Jump Rope
1 Set
2 mins
-