logo
BoostcampPNG

Ertenan’s body building program

by Ethan E.
5.0
(1 rating)

Program Description

Helps build most of your body

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 31, 2025 09:58
  • Last Edited
    Mar 31, 2025 09:59
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
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
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank with Shoulder Taps
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Lat Pulldown
4
8-10 reps
-
3
Barbell Row
4
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Pull-Up (Weighted)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Skull Crusher (Barbell)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Press (Barbell)
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
12-15 reps
-
8
Seated Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-10 mins
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Run
1 Set
5-10 mins
-
2
Lat Pulldown
4 Sets
8-10 Reps
-
3
Barbell Row
4 Sets
8-10 Reps
-
4
Lying Reverse Fly
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
8
Pull-Up (Weighted)
3 Sets
8 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
Day 5
1
Run
1 Set
5-10 mins
-
2
Deadlift (Barbell)
4 Sets
6-8 Reps
-
3
Hip Adductor (Machine)
3 Sets
15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 1
1
Run
1 Set
5-10 mins
@6
2
Bench Press (Barbell)
4 Sets
6-8 Reps
-
3
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Seated Cable Crunch
3 Sets
15 Reps
-
Day 2
1
Run
1 Set
5-10 mins
-
2
Squat (Barbell)
4 Sets
6-8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Plank with Shoulder Taps
3 Sets
30-60 secs
-
Day 4
1
Run
1 Set
5-10 mins
-
2
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Concentration Curl
3 Sets
12-15 Reps
-
8
Seated Cable Crunch
3 Sets
15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Ethan E.Age 19, Man
25 days ago
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Fire 🔥