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BoostcampPNG

Not lookin like Mikey

by Kaleb C.
1 athletes joined

Program Description

No pencil neck stuff

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2024 06:02
  • Last Edited
    Nov 29, 2024 08:14

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
Triceps
12.5%
Upper Back
11.3%
Chest
10.8%
Front Delts
9.6%
Lats
9.3%
Hamstrings
8.4%
Quadriceps
7.8%
Middle Delts
7.3%
Biceps
6.1%
Glutes
5.2%
Calves
4.4%
Lower Back
4.1%
Abs
2%
Rear Delts
0.6%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10