Program Description
I have suggested the following split. Day 1 - Shoulders/Chest/Triceps Day 2 - Back / Biceps Day 3 - Legs (Quad Dom) Day 4 - Chest / Shoulder/Triceps Day 5 - Back / Biceps Day 6 - Legs (Ham Dom) Day 7 - Rest You can add the rest after the first Day 1 - Shoulders/Chest/Triceps Day 2 - Back / Biceps Day 3 - Legs (Quad Dom) Day 4 - REST Day 5 - Chest / Shoulder/Triceps Day 6 - Back / Biceps Day 7 - Legs (Ham Dom) You can also switch the days to a PULL PUSH LEGS if you want to split your back and your legs apart or you can also fo a LEGS, PUSH, PULL
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJun 25, 2024 02:00
- Last EditedJul 15, 2024 12:26
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.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Hammer Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Hammer Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Hammer Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Hammer Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
-
2
30° Degree Chest press
3
10-15 reps
-
3
Shoulder Press (Machine)
3
12-15 reps
-
5A
Pec Deck (Machine)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
6A
Chest Fly (Cable)
3
12-15 reps
-
6B
Reverse Pec Deck
3
12-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Tricep Extension (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
-
2
30° Degree Chest press
3
10-15 reps
-
3
Shoulder Press (Machine)
3
12-15 reps
-
5A
Pec Deck (Machine)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
6A
Chest Fly (Cable)
3
12-15 reps
-
6B
Reverse Pec Deck
3
12-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Tricep Extension (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
-
2
30° Degree Chest press
3
10-15 reps
-
3
Shoulder Press (Machine)
3
12-15 reps
-
5A
Pec Deck (Machine)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
6A
Chest Fly (Cable)
3
12-15 reps
-
6B
Reverse Pec Deck
3
12-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Tricep Extension (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
-
2
30° Degree Chest press
3
10-15 reps
-
3
Shoulder Press (Machine)
3
12-15 reps
-
5A
Pec Deck (Machine)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
6A
Chest Fly (Cable)
3
12-15 reps
-
6B
Reverse Pec Deck
3
12-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Tricep Extension (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
-
2
Seated Calf Raise
2
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Press
3
10-15 reps
-
6
Lunge (Dumbbell)
3
15-20 reps
-
7
Romanian Deadlift (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
-
2
Seated Calf Raise
2
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Press
3
10-15 reps
-
6
Lunge (Dumbbell)
3
15-20 reps
-
7
Romanian Deadlift (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
-
2
Seated Calf Raise
2
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Press
3
10-15 reps
-
6
Lunge (Dumbbell)
3
15-20 reps
-
7
Romanian Deadlift (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
-
2
Seated Calf Raise
2
15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Leg Press
3
10-15 reps
-
6
Lunge (Dumbbell)
3
15-20 reps
-
7
Romanian Deadlift (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Lying Pullover (Cable)
3
10-15 reps
-
5
Bicep Curl (Cable)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Lying Pullover (Cable)
3
10-15 reps
-
5
Bicep Curl (Cable)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Lying Pullover (Cable)
3
10-15 reps
-
5
Bicep Curl (Cable)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Lying Pullover (Cable)
3
10-15 reps
-
5
Bicep Curl (Cable)
3
AMRAP
-
6
Hammer Curl
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
5
Face Pull
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
AMRAP
-
7
Bench Press (Close Grip)
3
AMRAP
-
8
Tricep Kickback
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
5
Face Pull
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
AMRAP
-
7
Bench Press (Close Grip)
3
AMRAP
-
8
Tricep Kickback
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
5
Face Pull
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
AMRAP
-
7
Bench Press (Close Grip)
3
AMRAP
-
8
Tricep Kickback
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
5
Face Pull
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
AMRAP
-
7
Bench Press (Close Grip)
3
AMRAP
-
8
Tricep Kickback
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown4 Sets
12-15 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
8-10 Reps
-
3
T-Bar Row3 Sets
8-10 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
8-10 Reps
-
5
Pullover (Dumbbell)3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
AMRAP
-
7
Hammer Curl3 Sets
AMRAP
-
Day 2
1
15° Degree Chest Press3 Sets
10-15 Reps
-
2
30° Degree Chest press3 Sets
10-15 Reps
-
3
Shoulder Press (Machine)3 Sets
12-15 Reps
-
5A
Pec Deck (Machine)3 Sets
12-15 Reps
-
5B
Lateral Raise (Cable)3 Sets
12-15 Reps
-
6A
Chest Fly (Cable)3 Sets
12-15 Reps
-
6B
Reverse Pec Deck3 Sets
12-15 Reps
-
7
Tricep Extension (Cable)3 Sets
AMRAP
-
8
Tricep Extension (Machine)3 Sets
AMRAP
-
Day 4
1
Lat Pulldown3 Sets
AMRAP
-
2
Barbell Row3 Sets
8-10 Reps
-
3
Seated Row (Cable)3 Sets
8-10 Reps
-
4
Lying Pullover (Cable)3 Sets
10-15 Reps
-
5
Bicep Curl (Cable)3 Sets
AMRAP
-
6
Hammer Curl3 Sets
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
AMRAP
-
Day 5
1
Shoulder Press (Machine)3 Sets
10-12 Reps
-
2
Incline Bench Press (Barbell)3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
5
Face Pull3 Sets
10-15 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
AMRAP
-
7
Bench Press (Close Grip)3 Sets
AMRAP
-
8
Tricep Kickback3 Sets
AMRAP
-
Day 3
1
Straight Leg Calf Raise2 Sets
15 Reps
-
2
Seated Calf Raise2 Sets
15 Reps
-
3
Leg Extension3 Sets
10-15 Reps
-
4
Goblet Squat3 Sets
8-12 Reps
-
5
Leg Press3 Sets
10-15 Reps
-
6
Lunge (Dumbbell)3 Sets
15-20 Reps
-
7
Romanian Deadlift (Barbell)3 Sets
10-15 Reps
-