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BoostcampPNG

Road to 90

by ADITYA RAJ
1 athletes joined

Program Description

Fat loss and muscle gain

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 01, 2024 04:44
  • Last Edited
    Jun 02, 2024 05:47
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
Chest Fly (Cable)
1
3
Bench Press (Dumbbell)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
T-Bar Row
1
4
Lat Pulldown (Close Grip)
1
5
Incline Curl (Dumbbell)
1
6
Bicep Curl (Machine)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Lateral Raise (Dumbbell)
1
3
Front Raise
1
4
Face Pull
1
5
Shrug (Dumbbell)
1
6
Back Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
Chest Fly (Cable)
1
3
Chest Press (Machine)
1
4
Pec Deck (Machine)
1
5
Tricep Rope Push Down (Cable)
1
6
Single Arm Overhead Tricep Extension
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
Seated Row (Cable)
1
3
Single Arm Row (Dumbbell)
1
4
Lat Pulldown (Close Grip)
1
5
Spider Curl
1
6
Bicep Curl (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Leg Press (45 Degrees)
1
3
Hamstring Curl
1
4
Leg Extension
1
5
Sumo Deadlift (Dumbbell)
1
6
Standing Calf Raise
1
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
T-Bar Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Bicep Curl (Machine)
1 Set
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2
Lateral Raise (Dumbbell)
1 Set
3
Front Raise
1 Set
4
Face Pull
1 Set
5
Shrug (Dumbbell)
1 Set
6
Back Extension
1 Set
Day 6
1
Squat (Barbell)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Hamstring Curl
1 Set
4
Leg Extension
1 Set
5
Sumo Deadlift (Dumbbell)
1 Set
6
Standing Calf Raise
1 Set
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2
Chest Fly (Cable)
1 Set
3
Chest Press (Machine)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2
Chest Fly (Cable)
1 Set
3
Bench Press (Dumbbell)
1 Set
4
Pec Deck (Machine)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Single Arm Overhead Tricep Extension
1 Set
Day 5
1
Lat Pulldown
1 Set
2
Seated Row (Cable)
1 Set
3
Single Arm Row (Dumbbell)
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Spider Curl
1 Set
6
Bicep Curl (Machine)
1 Set