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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
    Jun 18, 2025 07:53

Summary

Transform your physique in just three weeks with the "Build Milkshake Body" program! Designed for four days a week, this comprehensive workout plan focuses on building strength and muscle definition through a variety of exercises, including pull days and targeted machine workouts. Each session combines effective resistance training with dynamic cardio to sculpt your upper body and enhance overall fitness. Get ready to challenge yourself and see real results as you work towards your ideal physique!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.8%
Front Delts
10.8%
Chest
10.1%
Quadriceps
9.9%
Upper Back
9.7%
Triceps
9%
Middle Delts
8.3%
Glutes
8.1%
Hamstrings
6.4%
Biceps
5.5%
Abs
4.3%
Lower Back
2.2%
Rear Delts
1.3%
Calves
1.1%
Other
1.1%
Forearms
0.7%
Adductors
0.7%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-