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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Lats
13%
Biceps
12%
Chest
11.5%
Triceps
9.6%
Front Delts
7.3%
Middle Delts
6.4%
Quadriceps
6.4%
Rear Delts
5.1%
Hamstrings
4.5%
Glutes
3.8%
Calves
2.1%
Forearms
1.6%
Abs
1.3%
Lower Back
1.3%
Adductors
0.6%
Abductors
0.3%
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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
-