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BoostcampPNG

Ness’ Program

by Vanessa W.
2 athletes joined

Program Description

Get stronger in little time in apartment gym

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 05, 2024 10:14
  • Last Edited
    Oct 01, 2024 01:39
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2A
Chest Press (Machine)
4
8-12 reps
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2A
Chest Press (Machine)
4
8-12 reps
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2A
Chest Press (Machine)
4
8-12 reps
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2A
Chest Press (Machine)
4
8-12 reps
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2A
Chest Press (Machine)
4
8-12 reps
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2A
Chest Press (Machine)
4
8-12 reps
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
5-8 reps
1B
Ab Wheel
4
10 reps
2A
Bench Press (Dumbbell)
4
5-8 reps
2B
Single Arm Row (Dumbbell)
4
5-8 reps
3A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
5-8 reps
1B
Ab Wheel
4
10 reps
2A
Bench Press (Dumbbell)
4
5-8 reps
2B
Single Arm Row (Dumbbell)
4
5-8 reps
3A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
5-8 reps
1B
Ab Wheel
4
10 reps
2A
Bench Press (Dumbbell)
4
5-8 reps
2B
Single Arm Row (Dumbbell)
4
5-8 reps
3A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
5-8 reps
1B
Ab Wheel
4
10 reps
2A
Bench Press (Dumbbell)
4
5-8 reps
2B
Single Arm Row (Dumbbell)
4
5-8 reps
3A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
5-8 reps
1B
Ab Wheel
4
10 reps
2A
Bench Press (Dumbbell)
4
5-8 reps
2B
Single Arm Row (Dumbbell)
4
5-8 reps
3A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
5-8 reps
1B
Ab Wheel
4
10 reps
2A
Bench Press (Dumbbell)
4
5-8 reps
2B
Single Arm Row (Dumbbell)
4
5-8 reps
3A
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
3B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Ab Wheel
4
10 reps
2A
Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Ab Wheel
4
10 reps
2A
Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Ab Wheel
4
10 reps
2A
Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Ab Wheel
4
10 reps
2A
Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Ab Wheel
4
10 reps
2A
Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated (Smith Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
1B
Ab Wheel
4
10 reps
2A
Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
2B
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7
RPE 9
3A
Bayesian Curl
4
1
10 reps
10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
4
1
10 reps
10 reps
RPE 10
3C
Lateral Raise (Cable)
4
1
10 reps
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1A
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
1B
Ab Wheel
4 Sets
10 Reps
2A
Chest Press (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
2B
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
3A
Bayesian Curl
4 Sets
1 Set
10 Reps
10 Reps
@10
3B
Overhead Tricep Extension (Cable)
4 Sets
1 Set
10 Reps
10 Reps
@10
3C
Lateral Raise (Cable)
4 Sets
1 Set
10 Reps
10 Reps
@10
Day 2
1A
Goblet Squat
4 Sets
5-8 Reps
1B
Ab Wheel
4 Sets
10 Reps
2A
Bench Press (Dumbbell)
4 Sets
5-8 Reps
2B
Single Arm Row (Dumbbell)
4 Sets
5-8 Reps
3A
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
3B
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@9
Day 1
1A
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
1B
Overhead Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
2A
Chest Press (Machine)
4 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
3A
Bayesian Curl
4 Sets
1 Set
10 Reps
10 Reps
@7.5
@10
3B
Overhead Tricep Extension (Cable)
4 Sets
1 Set
10 Reps
10 Reps
@7.5
@10
3C
Lateral Raise (Cable)
4 Sets
1 Set
10 Reps
10 Reps
@7.5
@10