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BoostcampPNG

Time for a change

by Jarad P.
4 athletes joined

Program Description

I don’t even know man

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2024 10:03
  • Last Edited
    May 07, 2024 10:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Lat Pulldown
2
8-12 reps
-
5
Barbell Row
5
5 reps
-
6
Bicep Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
8-14 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bicep Curl (Dumbbell)
3
8-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Dead Hang
2
-3 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
-
5
Deadlift (Barbell)
1 Set
5 Reps
-
6
Dead Hang
2 Sets
-3 mins
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
-
4
Lat Pulldown
2 Sets
8-12 Reps
-
5
Barbell Row
5 Sets
5 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
-
4
Lat Pulldown
2 Sets
8-12 Reps
-
5
Barbell Row
5 Sets
5 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
-