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Bodybuilding and strength

by never juss
1 athletes joined
5.0
(1 rating)

Program Description

Mgghv

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jul 09, 2024 08:25
  • Last Edited
    Jul 09, 2024 06:19
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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
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Cable)
3
12 reps
5
Tricep Rope Push Down (Cable)
3
15 reps
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
2
Seated Row (Cable)
3
12 reps
3
High Row
3
12 reps
4
Lat Prayer
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
2
Skull Crusher
3
12 reps
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
4
Wrist Curls
1
2
15 reps
12 reps
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
6
Abs Crunch (Machine)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
2
Lateral Raise (Machine)
3
12 reps
3
Rear Delt Row
3
12 reps
4
Shrug (Dumbbell)
3
15 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Barbell)
3
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
2
Incline Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Abs Crunch (Machine)
1 Set
2 Sets
15 Reps
12 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
15 Reps
12 Reps
2
Seated Row (Cable)
3 Sets
12 Reps
3
High Row
3 Sets
12 Reps
4
Lat Prayer
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 3
1
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
2
Skull Crusher
3 Sets
12 Reps
3
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
4
Wrist Curls
1 Set
2 Sets
15 Reps
12 Reps
5
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
6
Abs Crunch (Machine)
3 Sets
15 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
2
Lateral Raise (Machine)
3 Sets
12 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps