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BoostcampPNG

Smallguy Workout for Small People (me)

by Kerim Q.
1 athletes joined

Program Description

Take a deload every 4-5 weeks. Otherwise try to eat above 14.000 calories per day.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2024 02:19
  • Last Edited
    Aug 04, 2024 12:30

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Triceps
11.7%
Hamstrings
11%
Chest
10.4%
Biceps
10.1%
Glutes
8.1%
Lats
7.4%
Abs
7.4%
Front Delts
6.2%
Upper Back
5.9%
Lower Back
2.8%
Middle Delts
2.7%
Forearms
1.6%
Adductors
1.4%
Abductors
0.5%
Rear Delts
0.5%
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Bicep Curl (Cable)
3 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6 Reps
-
4
Lying Leg Curl
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
6
Fly Press (Dumbbell)
3 Sets
8 Reps
-
7
Leg Extension
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Assisted)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Alternating Dumbbell Curl
3 Sets
10 Reps
-
5
Leg Press
3 Sets
10 Reps
-
6
Skull Crusher
3 Sets
8 Reps
-
7
Sit Up
3 Sets
8 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
8 Reps
-
7
Hanging Toes To Bar
3 Sets
8 Reps
-