logo
BoostcampPNG

Test

by Kevin H.
1 athletes joined

Program Description

Test

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 08:20
  • Last Edited
    Jun 18, 2025 11:03

Summary

Embark on an 8-week journey designed to elevate your strength and sculpt your physique with this comprehensive 4-day workout program. Each session targets major muscle groups through a blend of barbell, dumbbell, and machine exercises, ensuring balanced development and optimal performance. From squats and deadlifts to pull-ups and leg curls, you'll engage in a variety of movements that challenge your limits and promote muscle growth. Prepare to push your boundaries and achieve impressive results with this structured plan tailored for dedicated lifters ready to take their training to the next level.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Front Delts
10.3%
Middle Delts
9%
Upper Back
9%
Biceps
8.1%
Hamstrings
7.6%
Neck
7.2%
Quadriceps
6.7%
Glutes
6.3%
Lats
6.1%
Chest
5.9%
Abs
5.8%
Lower Back
2.9%
Forearms
1.8%
Adductors
1.1%
Rear Delts
1.1%
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
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
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Katana Extension
2
-
6
Neck Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Good Morning
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
4
-
5
Bicep Curl (Barbell)
4
-
6
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
30 reps
-
2
Dip (Weighted)
1
30 reps
-
3
Seated Row (Cable)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher (Barbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Decline Crunch (Weighted)
2
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
-
2
Good Morning
2 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4
Leg Curl
3 Sets
-
5
Hanging Leg Raise
2 Sets
-
Day 4
1
Pull-Up (Weighted)
1 Set
30 Reps
-
2
Dip (Weighted)
1 Set
30 Reps
-
3
Seated Row (Cable)
2 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
7
Decline Crunch (Weighted)
2 Sets
-
Day 3
1
Deadlift (Barbell)
3 Sets
-
2
Pendlay Row
3 Sets
-
3
Lat Prayer
3 Sets
-
4
Upright Row (Barbell)
4 Sets
-
5
Bicep Curl (Barbell)
4 Sets
-
6
Neck Curl
4 Sets
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Katana Extension
2 Sets
-
6
Neck Curl
4 Sets
-