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Shaq's redemption

by Gabriel E.
2 athletes joined

Program Description

Get Shaq on prime

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 01, 2025 12:05
  • Last Edited
    Apr 01, 2025 06:16
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Assisted)
3 Sets
AMRAP
-
2
Pull-Up (Assisted)
3 Sets
AMRAP
-
3
Bench Press (Dumbbell)
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Leg Extension
2 Sets
15 Reps
-
2
Leg Press
2 Sets
8 Reps
-
3
Leg Curl
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
12 Reps
-
5
Plank
1 Set
3 mins
-
6
Wall Sit
1 Set
3 mins
-
Day 3
1
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
-