body building
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Bench Press (Close Grip) | 1 | 6–10 reps | @10 |
| 3 | Shoulder Press (Plate Loaded) | 1 | 6–10 reps | @10 |
| 4 | Bent Over Row (Barbell) | 1 | 6–10 reps | @10 |
| 5 | Bicep Curl (EZ Bar) | 1 | 8–12 reps | @10 |
| 6 | Pullover (EZ Bar) | 1 | 8–12 reps | @10 |
| 7 | Lat Pulldown | 1 | 6–10 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 9 | Hack Squat | 1 | 15–25 reps | @10 |
| 10 | Leg Extension | 1 | 15–25 reps | @10 |
| 11 | Calf Raise (Machine) | 1 | 15–25 reps | @10 |
| 12 | Leg Curl | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 6–10 reps | @10 |
| 2 | Leg Extension | 1 | 6–10 reps | @10 |
| 3 | Calf Raise (Machine) | 1 | 6–10 reps | @10 |
| 4 | Sumo Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| 5 | Bench Press (Wide Grip) | 1 | 15–25 reps | @10 |
| 6 | Chest Fly (Cable) | 1 | 15–25 reps | @10 |
| 7 | Upright Row (Barbell) | 1 | 15–25 reps | @10 |
| 8 | Hammer Curl (Dumbbell) | 1 | 15–25 reps | @10 |
| 9 | Face Pull | 1 | 15–25 reps | @10 |
| 10 | Tricep Pushdown (Cable) | 1 | 15–25 reps | @10 |
| 11 | Overhead Extension (Dumbbell) | 1 | 15–25 reps | @10 |
| 12 | Lat Pulldown (Single Arm) | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 6–10 reps | @10 |
| 2 | Skull Crusher (Barbell) | 1 | 6–10 reps | @10 |
| 3 | Overhead Press (Barbell) | 1 | 6–10 reps | @10 |
| 4 | Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| 5 | Bicep Curl (Barbell) | 1 | 8–12 reps | @10 |
| 6 | JM Press | 1 | 8–12 reps | @10 |
| 7 | Pull-Up (Weighted) | 1 | 6–10 reps | @10 |
| 8 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps | @10 |
| 9 | Leg Press | 1 | 15–25 reps | @10 |
| 10 | Leg Extension | 1 | 15–25 reps | @10 |
| 11 | Calf Raise (Machine) | 1 | 15–25 reps | @10 |
| 12 | Leg Curl | 1 | 15–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Leg Extension | 1 | 6–10 reps | @10 |
| 3 | Calf Raise (Machine) | 1 | 6–10 reps | @10 |
| 4 | Hamstring Curl | 1 | 6–10 reps | @10 |
| 5 | Incline Bench Press (Barbell) | 1 | 15–25 reps | @10 |
| 6 | Chest Fly (Cable) | 1 | 15–25 reps | @10 |
| 7 | Upright Row (Barbell) | 1 | 15–25 reps | @10 |
| 8 | Preacher Curl (Barbell) | 1 | 15–25 reps | @10 |
| 9 | Rear Delt Fly (Dumbbell) | 1 | 15–25 reps | @10 |
| 10 | Tricep Rope Push Down (Cable) | 1 | 15–25 reps | @10 |
| 11 | Overhead Extension (Dumbbell) | 1 | 15–25 reps | @10 |
| 12 | Straight Bar Lat Extension | 1 | 15–25 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, body building is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
body building is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
body building is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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