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Accessoires 531

by kamiel van ham

Program Description

532

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 25, 2025 03:20
  • Last Edited
    May 04, 2025 07:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
1B
Chest Supported Row (Machine)
3 Sets
12 Reps
-
2A
Face Pull
3 Sets
15 Reps
-
2B
Lateral Raise (Cable)
3 Sets
15 Reps
-
3A
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3B
Preacher Curl (Barbell)
3 Sets
15 Reps
-
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
1B
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2A
Goblet Squat
3 Sets
-
2B
Hanging Leg Raise
3 Sets
15 Reps
-
3A
Pull Through (Cable)
3 Sets
15 Reps
-
3B
Standing Calf Raise
3 Sets
20 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
4
Bicep Curl (Cable)
3 Sets
15 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 4
1A
Deficit Deadlift (Barbell)
3 Sets
10 Reps
-
1B
Pendlay Row
3 Sets
12 Reps
-
2A
Leg Curl
3 Sets
15 Reps
-
2B
Leg Extension
3 Sets
15 Reps
-
3A
Calf Raise (Leg Press)
3 Sets
20 Reps
-
3B
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
-
Day 5
1A
Chest Supported Row (Machine)
3 Sets
15 Reps
-
1B
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
2A
Concentration Curl
3 Sets
15 Reps
-
2B
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
3A
Arnold Press
3 Sets
15 Reps
-
3B
Cable Crossover
3 Sets
15 Reps
-