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BoostcampPNG

DM 001

by Daniel M.
1 athletes joined

Program Description

DM 001

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2024 06:01
  • Last Edited
    Dec 19, 2024 10:29

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
12.9%
Chest
12.2%
Quadriceps
10.2%
Front Delts
10.2%
Glutes
9.5%
Hamstrings
8.8%
Middle Delts
6.8%
Biceps
6.1%
Lower Back
6.1%
Upper Back
6.1%
Lats
6.1%
Abs
3.4%
Rear Delts
0.7%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8 Reps
-
4
Dip (Weighted)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Abs
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
6
Abs
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
6
Abs
3 Sets
10 Reps
-