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BoostcampPNG

Brandon’s other program

by Brian G.
2 athletes joined

Program Description

For beginners

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 12:03
  • Last Edited
    May 17, 2025 12:27
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Overhead Press (Barbell)
2
4-6 reps
-
4
Barbell Row
2
4-6 reps
-
5
Chest Fly (Dumbbell)
2
8-12 reps
-
6
High Pull
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
French Press
2
8-12 reps
-
9
Chest Press (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
-
4
Barbell Row
2 Sets
4-6 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
6
High Pull
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
French Press
2 Sets
8-12 Reps
-
9
Chest Press (Machine)
2 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
4-6 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
-
4
Barbell Row
2 Sets
4-6 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
6
High Pull
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
French Press
2 Sets
8-12 Reps
-
9
Chest Press (Machine)
2 Sets
20 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-