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BoostcampPNG

Choady’s upper lower boner bonanza

by Rody W.
4 athletes joined

Program Description

This is for me to have fun at other people’s expense

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2025 02:27
  • Last Edited
    Mar 24, 2025 03:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Shoulder Press (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Preacher Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Leg Extension
2
-
3
Lying Leg Curl
2
-
4
Seated Calf Raise
2
-
5
Abs Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Hammer Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
-
2
Leg Press
2
-
3
Hack Squat
2
-
4
Leg Curl
2
-
5
Lying Leg Curl
2
-
6
Abs Crunch (Weighted)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
3
Shoulder Press (Machine)
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8
Preacher Curl (Barbell)
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
4 Reps
-
2
Leg Extension
2 Sets
-
3
Lying Leg Curl
2 Sets
-
4
Seated Calf Raise
2 Sets
-
5
Abs Crunch (Weighted)
2 Sets
-
Day 3
1
Lat Pulldown
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Incline Bench Press (Barbell)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
6
Hammer Curl
2 Sets
-
Day 4
1
Seated Row (Cable)
2 Sets
-
2
Leg Press
2 Sets
-
3
Hack Squat
2 Sets
-
4
Leg Curl
2 Sets
-
5
Lying Leg Curl
2 Sets
-
6
Abs Crunch (Weighted)
2 Sets
-