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BoostcampPNG

Build Milkshake Body

by Giri V.
1 athletes joined

Program Description

To look aesthetic like a business man

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    180 minutes
  • Created
    Oct 26, 2024 06:27
  • Last Edited
    Oct 26, 2024 07:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Dip (Assisted)
1
-
3
Pec Deck (Machine)
1
-
4
Single Arm Pushdown
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Tricep Extension (Machine)
1
-
8
High Pull
1
-
9
Front Raise
1
-
10
Cable Crossover
1
-
11
Pec Fly (Dumbbell)
1
-
12
Pullover (Dumbbell)
1
-
13
Bench Press (Dumbbell)
1
-
14
Dumbbell Bench Pullover
1
-
15
Skull Crusher (Dumbbell)
1
-
16
Lateral Raise (Dumbbell)
1
-
17
Overhead Press (Dumbbell)
1
-
18
Tricep Rope Push Down (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Dip (Assisted)
1
-
3
Pec Deck (Machine)
1
-
4
Single Arm Pushdown
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Tricep Extension (Machine)
1
-
8
High Pull
1
-
9
Front Raise
1
-
10
Cable Crossover
1
-
11
Pec Fly (Dumbbell)
1
-
12
Pullover (Dumbbell)
1
-
13
Bench Press (Dumbbell)
1
-
14
Dumbbell Bench Pullover
1
-
15
Skull Crusher (Dumbbell)
1
-
16
Lateral Raise (Dumbbell)
1
-
17
Overhead Press (Dumbbell)
1
-
18
Tricep Rope Push Down (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Dip (Assisted)
1
-
3
Pec Deck (Machine)
1
-
4
Single Arm Pushdown
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Tricep Extension (Machine)
1
-
8
High Pull
1
-
9
Front Raise
1
-
10
Cable Crossover
1
-
11
Pec Fly (Dumbbell)
1
-
12
Pullover (Dumbbell)
1
-
13
Bench Press (Dumbbell)
1
-
14
Dumbbell Bench Pullover
1
-
15
Skull Crusher (Dumbbell)
1
-
16
Lateral Raise (Dumbbell)
1
-
17
Overhead Press (Dumbbell)
1
-
18
Tricep Rope Push Down (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Lat Pulldown
1
-
3
Battle Ropes
1
-
4
Back Extension
1
-
5
Shrug (Dumbbell)
1
-
6
Wide Grip Pull-Up
1
-
7
Bicep Curl (Cable)
1
-
8
Seated Row (Cable)
1
-
9
Pullover (EZ Bar)
1
-
10
Upright Row (Cable)
1
-
11
Bicep Curl (Machine)
1
-
12
One Arm Bent Over Row
1
-
13
Lateral Raise (Cable)
1
-
14
Lying Pullover (Cable)
1
-
15
Underhand Lat Pulldown
1
-
16
Wide Grip Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Lat Pulldown
1
-
3
Battle Ropes
1
-
4
Back Extension
1
-
5
Shrug (Dumbbell)
1
-
6
Wide Grip Pull-Up
1
-
7
Bicep Curl (Cable)
1
-
8
Seated Row (Cable)
1
-
9
Pullover (EZ Bar)
1
-
10
Upright Row (Cable)
1
-
11
Bicep Curl (Machine)
1
-
12
One Arm Bent Over Row
1
-
13
Lateral Raise (Cable)
1
-
14
Lying Pullover (Cable)
1
-
15
Underhand Lat Pulldown
1
-
16
Wide Grip Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Lat Pulldown
1
-
3
Battle Ropes
1
-
4
Back Extension
1
-
5
Shrug (Dumbbell)
1
-
6
Wide Grip Pull-Up
1
-
7
Bicep Curl (Cable)
1
-
8
Seated Row (Cable)
1
-
9
Pullover (EZ Bar)
1
-
10
Upright Row (Cable)
1
-
11
Bicep Curl (Machine)
1
-
12
One Arm Bent Over Row
1
-
13
Lateral Raise (Cable)
1
-
14
Lying Pullover (Cable)
1
-
15
Underhand Lat Pulldown
1
-
16
Wide Grip Lat Pulldown
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
-
2
Wall Sit
1
-
3
Leg Curl
1
-
4
Box Jump
1
-
5
Leg Press
1
-
6
Skater Hop
1
-
7
Hack Squat
1
-
8
Prowler Push
1
-
9
Pistol Squat
1
-
10
Goblet Squat
1
-
11
Leg Extension
1
-
12
Lying Leg Curl
1
-
13
Lunge (Barbell)
1
-
14
Hip Bridge March
1
-
15
Glute Bridge (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
-
2
Wall Sit
1
-
3
Leg Curl
1
-
4
Box Jump
1
-
5
Leg Press
1
-
6
Skater Hop
1
-
7
Hack Squat
1
-
8
Prowler Push
1
-
9
Pistol Squat
1
-
10
Goblet Squat
1
-
11
Leg Extension
1
-
12
Lying Leg Curl
1
-
13
Lunge (Barbell)
1
-
14
Hip Bridge March
1
-
15
Glute Bridge (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
-
2
Wall Sit
1
-
3
Leg Curl
1
-
4
Box Jump
1
-
5
Leg Press
1
-
6
Skater Hop
1
-
7
Hack Squat
1
-
8
Prowler Push
1
-
9
Pistol Squat
1
-
10
Goblet Squat
1
-
11
Leg Extension
1
-
12
Lying Leg Curl
1
-
13
Lunge (Barbell)
1
-
14
Hip Bridge March
1
-
15
Glute Bridge (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
-
2
Decline Crunch
1
-
3
Oblique Crunch
1
-
4
Side Crunch (Cable)
1
-
5
Abs Crunch (Bodyweight)
1
-
6
Decline Crunch (Weighted)
1
-
7
Reverse Abs Crunch (Bodyweight)
1
-
Week 1
1 / 3 Weeks
Day 2
1
Face Pull
1 Set
-
2
Lat Pulldown
1 Set
-
3
Battle Ropes
1 Set
-
4
Back Extension
1 Set
-
5
Shrug (Dumbbell)
1 Set
-
6
Wide Grip Pull-Up
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
8
Seated Row (Cable)
1 Set
-
9
Pullover (EZ Bar)
1 Set
-
10
Upright Row (Cable)
1 Set
-
11
Bicep Curl (Machine)
1 Set
-
12
One Arm Bent Over Row
1 Set
-
13
Lateral Raise (Cable)
1 Set
-
14
Lying Pullover (Cable)
1 Set
-
15
Underhand Lat Pulldown
1 Set
-
16
Wide Grip Lat Pulldown
1 Set
-
Day 1
1
Push Up
1 Set
-
2
Dip (Assisted)
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Single Arm Pushdown
1 Set
-
5
Chest Fly (Machine)
1 Set
-
6
Shoulder Press (Machine)
1 Set
-
7
Tricep Extension (Machine)
1 Set
-
8
High Pull
1 Set
-
9
Front Raise
1 Set
-
10
Cable Crossover
1 Set
-
11
Pec Fly (Dumbbell)
1 Set
-
12
Pullover (Dumbbell)
1 Set
-
13
Bench Press (Dumbbell)
1 Set
-
14
Dumbbell Bench Pullover
1 Set
-
15
Skull Crusher (Dumbbell)
1 Set
-
16
Lateral Raise (Dumbbell)
1 Set
-
17
Overhead Press (Dumbbell)
1 Set
-
18
Tricep Rope Push Down (Cable)
1 Set
-
19
Standing Shoulder Press (Dumbbell)
1 Set
-
Day 3
1
Standing Calf Raise
1 Set
-
2
Wall Sit
1 Set
-
3
Leg Curl
1 Set
-
4
Box Jump
1 Set
-
5
Leg Press
1 Set
-
6
Skater Hop
1 Set
-
7
Hack Squat
1 Set
-
8
Prowler Push
1 Set
-
9
Pistol Squat
1 Set
-
10
Goblet Squat
1 Set
-
11
Leg Extension
1 Set
-
12
Lying Leg Curl
1 Set
-
13
Lunge (Barbell)
1 Set
-
14
Hip Bridge March
1 Set
-
15
Glute Bridge (Dumbbell)
1 Set
-
Day 4
1
Abs Crunch (Weighted)
1 Set
-
2
Decline Crunch
1 Set
-
3
Oblique Crunch
1 Set
-
4
Side Crunch (Cable)
1 Set
-
5
Abs Crunch (Bodyweight)
1 Set
-
6
Decline Crunch (Weighted)
1 Set
-
7
Reverse Abs Crunch (Bodyweight)
1 Set
-