ㅇㅇㅇㅇ

by PBNW

4 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
Sep 28, 2025 06:58

Summary

Unleash your strength with this comprehensive 8-week program designed for serious lifters! Committing just 4 days a week, you’ll engage in a mix of machine, barbell, and bodyweight exercises targeting your chest, back, arms, and core. Each session is structured to maximize muscle growth through effective supersets and targeted movements, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your performance with a program that’s as challenging as it is rewarding!

Muscle Engagement

Front

Back

MuscleSet

Triceps

16.1%

Abs

12%

Biceps

8.9%

Upper Back

8.9%

Front Delts

7.3%

Quadriceps

7.3%

Chest

7.3%

Lats

7.3%

Glutes

5.7%

Rear Delts

5.2%

Middle Delts

5.2%

Hamstrings

4.2%

Lower Back

2.1%

Forearms

1.6%

Adductors

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 1

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 1

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 1

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 1

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 1

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 1

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 1

Chest Fly (Machine)

10 reps

Bench Press (Barbell)

10 reps

Dip (Bodyweight)

RPE 10

Lying Tricep Extension (Barbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 2

Pullover (Machine)

10 reps

Barbell Row

10 reps

Pull-Up (Bodyweight)

RPE 10

Tricep Pushdown (Cable)

10 reps

Bicep Curl (Cable)

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 3

Hack Squat

10 reps

Squat (Barbell)

10 reps

Deadlift (Barbell)

10 reps

Tricep Kickback

20 reps

Hammer Curl

10 reps

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 4

Face Pull

20 reps

Reverse Pec Deck

20 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

20 reps

Dips Between Chairs

RPE 10

Bicep Curl (Machine)

RPE 10

V-Up

10 reps

Day 1

Chest Fly (Machine)

3 Sets

10 Reps

Bench Press (Barbell)

3 Sets

10 Reps

Dip (Bodyweight)

3 Sets

@10

Lying Tricep Extension (Barbell)

3 Sets

10 Reps

Bicep Curl (EZ Bar)

3 Sets

10 Reps

V-Up

3 Sets

10 Reps

Day 2

Pullover (Machine)

3 Sets

10 Reps

Barbell Row

3 Sets

10 Reps

Pull-Up (Bodyweight)

3 Sets

@10

Tricep Pushdown (Cable)

3 Sets

10 Reps

Bicep Curl (Cable)

3 Sets

10 Reps

V-Up

3 Sets

10 Reps

Day 3

Hack Squat

3 Sets

10 Reps

Squat (Barbell)

3 Sets

10 Reps

Deadlift (Barbell)

3 Sets

10 Reps

Tricep Kickback

3 Sets

20 Reps

Hammer Curl

3 Sets

10 Reps

V-Up

3 Sets

10 Reps

Day 4

Face Pull

3 Sets

20 Reps

Reverse Pec Deck

3 Sets

20 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

20 Reps

Dips Between Chairs

3 Sets

@10

Bicep Curl (Machine)

3 Sets

@10

V-Up

3 Sets

10 Reps