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BodyBuilding Academia

by Mayank Pratap Singh
7 athletes joined
4.0
(1 rating)

Program Description

Strength + BodyBuilding

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 21, 2024 08:07
  • Last Edited
    Jun 18, 2025 12:33

Summary

Transform your physique with the **BodyBuilding Academia** program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts that emphasize both upper and lower body strength, utilizing a full gym's worth of equipment. Each session is packed with proven exercises like the Bench Press, Romanian Deadlift, and Cable Tricep Extensions, ensuring you build muscle effectively while enhancing your overall fitness. Ready to elevate your training and achieve your bodybuilding goals? Let’s get started!
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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
Bench Press (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Bicep Curl (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
6
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Bicep Curl (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
6
Push Up
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bicep Curl (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bicep Curl (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
Single Arm Overhead Tricep Extension
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Lateral Raise (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
Single Arm Overhead Tricep Extension
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Lateral Raise (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Bicep Curl (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
-
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Bicep Curl (Cable)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
6
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Bicep Curl (Cable)
3 Sets
-
3
One Arm Lateral Raise (Cable)
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Leg Extension
3 Sets
-
Day 4
1
Squat (Paused)
3 Sets
-
2
Pendlay Row
3 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
-
2
Rear Delt Fly (Dumbbell)
3 Sets
-
3
Single Arm Overhead Tricep Extension
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Seated Row (Cable)
3 Sets
-