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BoostcampPNG

U/l

by Ahmed S.

Program Description

To have more fruequency then ppl but also more rest

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 07:38
  • Last Edited
    Jul 29, 2025 10:53
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Fly (Machine)
1
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
1
1
8 reps
6 reps
-
-
4
Single Arm Pushdown
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Hammer Curl (Dumbbell)
1
10 reps
-
7
Shoulder Press (Machine)
1
1
6 reps
8 reps
-
-
8
JM Press (Smith Machine)
1
10 reps
-
9
Lateral Raise (Cable)
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
11
Reverse Pec Deck
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Calf Raise (Leg Press)
2
8 reps
-
5
Hack Squat
2
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hanging Leg Raise
2
-
9
Hyperextension
1
8 reps
-
10
Wrist Curls
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Fly (Machine)
1
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
1
1
8 reps
6 reps
-
-
4
Single Arm Pushdown
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Hammer Curl (Dumbbell)
1
10 reps
-
7
Shoulder Press (Machine)
1
1
6 reps
8 reps
-
-
8
JM Press (Smith Machine)
1
10 reps
-
9
Lateral Raise (Cable)
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
11
Reverse Pec Deck
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Calf Raise (Leg Press)
2
8 reps
-
5
Hack Squat
2
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hanging Leg Raise
2
-
9
Hyperextension
1
8 reps
-
10
Wrist Curls
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Fly (Machine)
1
1
8 reps
6 reps
-
-
3
Chest Supported Row (Machine)
1
1
8 reps
6 reps
-
-
4
Single Arm Pushdown
2
8 reps
-
5
Lat Pulldown
2
8 reps
-
6
Hammer Curl (Dumbbell)
1
10 reps
-
7
Shoulder Press (Machine)
1
1
6 reps
8 reps
-
-
8
JM Press (Smith Machine)
1
10 reps
-
9
Lateral Raise (Cable)
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
11
Reverse Pec Deck
1
8 reps
-
Week 1
1 / 1 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
4
Single Arm Pushdown
2 Sets
8 Reps
-
5
Lat Pulldown
2 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
7
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
8
JM Press (Smith Machine)
1 Set
10 Reps
-
9
Lateral Raise (Cable)
2 Sets
8 Reps
-
10
Preacher Curl (Barbell)
2 Sets
8 Reps
-
11
Reverse Pec Deck
1 Set
8 Reps
-
Day 4
1
Leg Extension
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
8 Reps
-
5
Hack Squat
2 Sets
8 Reps
-
6
Hip Thrust (Machine)
2 Sets
8 Reps
-
7
Hip Adductor (Machine)
2 Sets
8 Reps
-
8
Hanging Leg Raise
2 Sets
-
9
Hyperextension
1 Set
8 Reps
-
10
Wrist Curls
2 Sets
8 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
4
Single Arm Pushdown
2 Sets
8 Reps
-
5
Lat Pulldown
2 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
7
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
8
JM Press (Smith Machine)
1 Set
10 Reps
-
9
Lateral Raise (Cable)
2 Sets
8 Reps
-
10
Preacher Curl (Barbell)
2 Sets
8 Reps
-
11
Reverse Pec Deck
1 Set
8 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Chest Fly (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
-
-
4
Single Arm Pushdown
2 Sets
8 Reps
-
5
Lat Pulldown
2 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
7
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
8
JM Press (Smith Machine)
1 Set
10 Reps
-
9
Lateral Raise (Cable)
2 Sets
8 Reps
-
10
Preacher Curl (Barbell)
2 Sets
8 Reps
-
11
Reverse Pec Deck
1 Set
8 Reps
-
Day 2
1
Leg Extension
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
8 Reps
-
5
Hack Squat
2 Sets
8 Reps
-
6
Hip Thrust (Machine)
2 Sets
8 Reps
-
7
Hip Adductor (Machine)
2 Sets
8 Reps
-
8
Hanging Leg Raise
2 Sets
-
9
Hyperextension
1 Set
8 Reps
-
10
Wrist Curls
2 Sets
8 Reps
-