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BoostcampPNG
girl body
by Youcef Chi
3 athletes joined
Program Description
You become bigger
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
60 minutes
Created
Jun 19, 2024 01:54
Last Edited
Jul 17, 2024 05:06
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Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Seated Overhead Press (Dumbbell)
2 Sets
5
Tricep Rope Push Down (Cable)
2 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
2
Seated Wide-Grip Row (Cable)
3 Sets
3
Face Pull
2 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
1 Set
3
Glute Kickback (Cable)
3 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Romanian Deadlift (Dumbbell)
3 Sets
6
Seated Calf Raise
3 Sets