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BoostcampPNG

ㅇㅇㅇㅇ

by PBNW
2 athletes joined

Program Description

**Program Title: ㅇㅇㅇㅇ** Embark on an 8-week journey designed to build strength and enhance your physique with a balanced approach to bodybuilding and athletic training. This program features 32 sessions, each lasting 60 minutes, focusing on key muscle groups through a variety of exercises, including machine work, free weights, and bodyweight movements. Tailored for beginners and novices, you'll gain confidence in the gym while developing a solid foundation for your fitness goals. Get ready to transform your body and elevate your performance!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 10:35
  • Last Edited
    Aug 25, 2025 11:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
RPE 10
4A
Lying Tricep Extension (Barbell)
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Bodyweight)
3
RPE 10
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4A
Tricep Kickback
3
20 reps
-
4B
Hammer Curl
3
10 reps
-
5
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Reverse Pec Deck
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5A
Dips Between Chairs
3
RPE 10
5B
Bicep Curl (Machine)
3
RPE 10
6
V-Up
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
@10
4A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
V-Up
3 Sets
10 Reps
-
Day 2
1
Pullover (Machine)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
@10
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4B
Bicep Curl (Cable)
3 Sets
10 Reps
-
5
V-Up
3 Sets
10 Reps
-
Day 3
1
Hack Squat
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Deadlift (Barbell)
3 Sets
10 Reps
-
4A
Tricep Kickback
3 Sets
20 Reps
-
4B
Hammer Curl
3 Sets
10 Reps
-
5
V-Up
3 Sets
10 Reps
-
Day 4
1
Face Pull
3 Sets
20 Reps
-
2
Reverse Pec Deck
3 Sets
20 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5A
Dips Between Chairs
3 Sets
@10
5B
Bicep Curl (Machine)
3 Sets
@10
6
V-Up
3 Sets
10 Reps
-