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Bersoneq

by Bro Bero
1 athletes joined

Program Description

starter pack

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 30, 2025 11:12
  • Last Edited
    Apr 30, 2025 04:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
2
6-10 reps
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
4
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Push Up
2
1-10 reps
-
4
Pullover (Dumbbell)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
AMRAP
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
AMRAP
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-16 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-16 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-16 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
3
Dumbbell Row
2 Sets
6-10 Reps
-
4
Overhead Press (Barbell)
2 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
6-12 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Chin-Up (Assisted)
2 Sets
5 Reps
-
3
Inverted Row
3 Sets
5-20 Reps
-
4
Push Up (Incline)
3 Sets
1-10 Reps
-
5
Push Up (Knees)
2 Sets
AMRAP
-
6
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Goblet Squat
2 Sets
10-16 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-