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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
    Jun 15, 2025 11:32

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
Quadriceps
18.5%
Glutes
11.9%
Hamstrings
8.9%
Biceps
8%
Upper Back
7.3%
Front Delts
7%
Triceps
7%
Lats
7%
Middle Delts
5.9%
Chest
5.9%
Adductors
5.2%
Abs
3.7%
Forearms
3.3%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-