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BoostcampPNG

Sunny’s Personal Workout

by Christien H.
1 athletes joined

Program Description

For Sunny to gain muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 10, 2024 04:20
  • Last Edited
    May 07, 2024 10:35
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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
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Barbell)
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Good Morning
4 Sets
15 Reps
-
4
Split Squat (Dumbbell)
4 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Good Morning
4 Sets
15 Reps
-
4
Split Squat (Dumbbell)
4 Sets
15 Reps
-
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Barbell)
4 Sets
10 Reps
-
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Barbell)
4 Sets
10 Reps
-