Primary Program (Weeks 9-16) | Workout Programs | Boostcamp App |

Primary Program (Weeks 9-16)

by Andy S.

Program Description

Meant for bulking and full body training. Based on weekly progression on % Rep Max.

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

70 minutes

Created

May 28, 2024 07:31

Last Edited

Jul 20, 2024 05:28

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.

down_app

Day 1

1

Deadlift (Barbell)

4 Sets

8-10 Reps

80%

2

Pull-Up (Weighted)

4 Sets

8-10 Reps

@10

3

Lat Pulldown

4 Sets

8-10 Reps

80%

4

Single Arm Row (Dumbbell)

4 Sets

8-10 Reps

@10

5

Standing Calf Raise

4 Sets

8-10 Reps

@10

6

Ab Leg Raise

4 Sets

10-15 Reps

@10

7

Cable Crunch

4 Sets

10-15 Reps

@10

Day 2

1

Bench Press (Barbell)

4 Sets

8-10 Reps

80%

2

Bench Press (Close Grip)

4 Sets

8-10 Reps

80%

3

Chest Fly (Dumbbell)

4 Sets

8-10 Reps

@10

4

Lateral Raise (Dumbbell)

4 Sets

8-10 Reps

@10

5

Upright Row (Cable)

4 Sets

8-10 Reps

@10

6

Overhead Tricep Extension (Cable)

4 Sets

8-10 Reps

@10

7

Single Arm Tricep Extension (Cable)

4 Sets

8-10 Reps

@10

8

Wrist Curl (Barbell)

4 Sets

15-20 Reps

@10

Day 3

1

Rear Delt Fly (Machine)

4 Sets

8-10 Reps

80%

2

Military Press (Barbell)

4 Sets

8-10 Reps

80%

3

Shoulder Press (Plate Loaded)

4 Sets

8-10 Reps

80%

4

Bicep Curl (EZ Bar)

4 Sets

8-10 Reps

@10

5

Hammer Curl

4 Sets

8-10 Reps

@10

6

Seated Bicep Curl (Dumbbell)

4 Sets

8-10 Reps

@10

7

Ab Rollout

4 Sets

8-10 Reps

@10

8

Abs Crunch (Machine)

4 Sets

8-10 Reps

@10

Day 4

1

Leg Curl

4 Sets

8-10 Reps

@10

2

Squat (Barbell)

4 Sets

8-10 Reps

80%

3

Leg Press (45 Degrees)

4 Sets

8-10 Reps

80%

4

Seated Calf Raise

4 Sets

8-10 Reps

@10

5

Dip (Weighted)

4 Sets

8-10 Reps

@10

6

Tricep Extension (Machine)

4 Sets

8-10 Reps

@10

7

Tricep Rope Push Down (Cable)

4 Sets

8-10 Reps

@10

8

Forearm Roll Up

4 Sets

1-2 Reps

@10

Day 5

1

Bench Press (Barbell)

4 Sets

8-10 Reps

80%

2

Incline Bench Press (Dumbbell)

4 Sets

8-10 Reps

80%

3

Chest Fly (Cable)

4 Sets

8-10 Reps

@10

4

Bicep Curl (Cable)

4 Sets

8-10 Reps

@10

5

Bicep Cable (W/ 2 Cables)

4 Sets

8-10 Reps

@10

6

Bent Over Row (Barbell)

4 Sets

8-10 Reps

80%

7

Seated Row (Cable)

4 Sets

8-10 Reps

80%