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BoostcampPNG

HANMA

by Isaiah T.

Program Description

To get fucking huge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 18, 2025 09:15
  • Last Edited
    Sep 18, 2025 09:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Biceps
10.5%
Quadriceps
9.1%
Upper Back
9.1%
Chest
8.3%
Front Delts
7.9%
Hamstrings
7.3%
Middle Delts
6.8%
Rear Delts
5.5%
Abs
5.5%
Calves
4.6%
Lats
4.1%
Glutes
3.6%
Forearms
1.8%
Adductors
1.8%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
2
Bench Press (Smith Machine)
3
8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
7
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
4A
Chest Supported Row (Machine)
3
8 reps
RPE 10
4B
Kelso Shrug
3
10 reps
RPE 10
5
Shoulder Press (Machine)
3
8 reps
RPE 10
6
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
4
Bench Press (Smith Machine)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
2
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@10
4
Chest Fly (Machine)
2 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
8 Reps
@10
7
Lateral Raise (Cable)
3 Sets
8 Reps
@10
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Curl
3 Sets
8 Reps
@10
3
Leg Extension
3 Sets
8 Reps
@10
4
Calf Raise (Machine)
3 Sets
12 Reps
@10
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 3
1
JM Press (Smith Machine)
3 Sets
8 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
4A
Chest Supported Row (Machine)
3 Sets
8 Reps
@10
4B
Kelso Shrug
3 Sets
10 Reps
@10
5
Shoulder Press (Machine)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
8 Reps
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Curl
3 Sets
8 Reps
@10
3
Leg Extension
3 Sets
8 Reps
@10
4
Calf Raise (Machine)
3 Sets
12 Reps
@10
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 5
1
JM Press (Smith Machine)
3 Sets
8 Reps
@10
2
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
3
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8 Reps
@10