5.0
(1 rating)
Program Description
Push, pull, legs with a deload week
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 25, 2024 09:50
- Last EditedJul 21, 2024 03:55
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.
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
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Lateral Raise (Dumbbell)3 Sets
-
3
Incline Bench Press (Dumbbell)3 Sets
-
4
Seated Shoulder Press (Dumbbell)3 Sets
-
5
Dip (Assisted)3 Sets
-
6
V-Handle Tricep Pushdown (Cable)3 Sets
-
Day 2
1
Squat (Barbell)3 Sets
-
2
Leg Extension3 Sets
-
3
Romanian Deadlift (Barbell)3 Sets
-
4
Lying Leg Curl3 Sets
-
5
Standing Calf Raise3 Sets
-
Day 3
1
Lat Pulldown3 Sets
-
2
T-Bar Row3 Sets
-
3
Face Pull3 Sets
-
4
Bicep Curl (Dumbbell)3 Sets
-
5
Preacher Curl (Barbell)3 Sets
-