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naithen locked in 🙄🏋️‍♀️🏋️‍♀️😱😱

by mrplomplom yes
1 athletes joined

Program Description

Get ready to transform your physique with the "naithen locked in" program! Over the course of 9 weeks, this comprehensive plan features 18 intense workout sessions designed for novice lifters, focusing on bodybuilding and bodyweight fitness. Each 100-minute session targets major muscle groups through a variety of exercises, including bench presses, weighted dips, and overhead presses, ensuring balanced strength development. With a full gym required, you'll have all the tools you need to push your limits and achieve impressive results. Embrace the challenge and unlock your potential!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 15, 2026 08:47
  • Last Edited
    Mar 15, 2026 09:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.2%
Front Delts
19.3%
Chest
11.8%
Upper Back
10.1%
Middle Delts
10.1%
Lats
8.4%
Biceps
7.6%
Rear Delts
5.9%
Forearms
4.2%
Abs
2.5%
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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
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Barbell Row
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Lateral Raise (Cable)
1
1
1
10-12 reps
12-15 reps
-
RPE 10
RPE 10
-
3
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-10 reps
-
RPE 10
-
6
Wrist Curls
1
12-15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Wide Grip)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
4
Pull-Up (Weighted)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
5
Barbell Row
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
-
@10
@10
-
3
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
1 Set
8-10 Reps
-
@10
-
6
Wrist Curls
1 Set
12-15 Reps
@10