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BoostcampPNG

GOGOGOGOGOGOGO

by Iason K.

Program Description

Testing to see if this works for me

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    May 01, 2025 02:29
  • Last Edited
    May 01, 2025 05:04
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated DB Good Morning
3
12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
-
5B
Ab Pulldown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension
2
12 reps
-
5
ATG Lunges
2
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated DB Good Morning
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5A
Lateral Raise (Cable)
3 Sets
-
5B
Ab Pulldown
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
9 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5
ATG Lunges
2 Sets
12 Reps
-
Day 3
1
Seated DB Good Morning
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5A
Lateral Raise (Cable)
3 Sets
-
5B
Ab Pulldown
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
9 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5
ATG Lunges
2 Sets
12 Reps
-