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BoostcampPNG

πŸ”₯

by PBNW

Program Description

πŸ”₯

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2024 03:49
  • Last Edited
    Oct 13, 2024 02:33

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
Abs
15.2%
Upper Back
12.2%
Triceps
11.9%
Front Delts
8.8%
Biceps
7.5%
Middle Delts
7.4%
Lats
7%
Rear Delts
6.9%
Quadriceps
5.6%
Chest
5.4%
Hamstrings
4.9%
Glutes
4.4%
Adductors
1.2%
Lower Back
0.9%
Forearms
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
15 reps
-
4
Leg Curl
4
15 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
15 reps
-
4
Leg Curl
4
15 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
15 reps
-
4
Leg Curl
4
15 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
15 reps
-
4
Leg Curl
4
15 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Seated Dip (Machine)
4
15 reps
-
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Russian Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Seated Dip (Machine)
4
15 reps
-
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Russian Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Seated Dip (Machine)
4
15 reps
-
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Russian Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Seated Dip (Machine)
4
15 reps
-
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Russian Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Hammer Curl
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Hammer Curl
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Hammer Curl
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Hammer Curl
4
15 reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Russian Twist
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
-
2
Pull-Up (Assisted)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Single Arm Iso Row
4
15 reps
-
5
Overhead Extension (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
7
Hanging Leg Raise
4
15 reps
-
8
Russian Twist
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
-
2
Pull-Up (Assisted)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Single Arm Iso Row
4
15 reps
-
5
Overhead Extension (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
7
Hanging Leg Raise
4
15 reps
-
8
Russian Twist
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
-
2
Pull-Up (Assisted)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Single Arm Iso Row
4
15 reps
-
5
Overhead Extension (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
7
Hanging Leg Raise
4
15 reps
-
8
Russian Twist
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
-
2
Pull-Up (Assisted)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Single Arm Iso Row
4
15 reps
-
5
Overhead Extension (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
4
15 reps
-
7
Hanging Leg Raise
4
15 reps
-
8
Russian Twist
4
15 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Face Pull
4 Sets
15 Reps
-
2
Reverse Pec Deck
4 Sets
15 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
7
Hammer Curl
4 Sets
15 Reps
-
8
Hanging Leg Raise
4 Sets
15 Reps
-
9
Russian Twist
4 Sets
15 Reps
-
Day 4
1
Lat Pulldown
4 Sets
15 Reps
-
2
Pull-Up (Assisted)
5 Sets
5 Reps
-
3
Barbell Row
5 Sets
5 Reps
-
4
Single Arm Iso Row
4 Sets
15 Reps
-
5
Overhead Extension (Dumbbell)
4 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
15 Reps
-
7
Hanging Leg Raise
4 Sets
15 Reps
-
8
Russian Twist
4 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
Lunge (Dumbbell)
4 Sets
15 Reps
-
4
Leg Curl
4 Sets
15 Reps
-
5
Face Pull
4 Sets
15 Reps
-
6
Reverse Pec Deck
4 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
8
Hanging Leg Raise
4 Sets
15 Reps
-
9
Russian Twist
4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
3
Seated Dip (Machine)
4 Sets
15 Reps
-
4
Dips Between Chairs
4 Sets
@10
5
Concentration Curl
4 Sets
15 Reps
-
6
Hanging Leg Raise
4 Sets
15 Reps
-
7
Russian Twist
4 Sets
15 Reps
-