Chest leaning Body Building w/ SBD
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps | 70% |
| 3 | 5 reps | 80% | ||
| 2 | Pull-Up (Weighted) | 4 | 6 reps | @7 |
| 3 | Bicep Curl (Dumbbell) | 3 | 15 reps | — |
| 4 | Overhead Press (Barbell) | 4 | 6 reps | @8 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Pendlay Row | 4 | 8 reps | @8 |
| Superset | ||||
| 7A | Face Pull | 3 | 15 reps | @7 |
| 7B | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | 70% |
| 3 | 5 reps | 80% | ||
| 2 | Romanian Deadlift (Barbell) | 4 | 6 reps | 80% |
| 3 | Leg Press | 4 | 10 reps | @8 |
| 4 | Lunge (Barbell) | 3 | 10 reps | @7 |
| 5 | Seated Calf Raise | 4 | 15 reps | @8 |
| 6 | Hanging Leg Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stair Climber | 1 | 20–30 min |
| 2 | Band Pull Apart | 3 | 20 reps |
| 3 | Foam Roll | 1 | AMRAP |
| 4 | Stretching | 1 | AMRAP |
| 5 | Cardio (Zone 2) | 1 | AMRAP |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 4 | 8 reps | 70% |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @7 |
| 3 | Pec Deck (Machine) | 3 | 15 reps | @6 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 1 | 15 reps | 100% |
| 1 | 15 reps | 80% | ||
| 1 | 15 reps | 70% | ||
| 1 | 15 reps | 60% | ||
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @7 |
| 7 | Dip (Weighted) | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps | 90% |
| 2 | Chest Supported Row (Machine) | 3 | 10–15 reps | @8 |
| Superset | ||||
| 3A | Lat Pulldown | 2 | 10 reps | @8 |
| 3B | Lat Pulldown (Neutral Grip) | 2 | 10 reps | @8 |
| 4 | Standing Pullover (Cable) | 3 | 12 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 3 | 15 reps | @7 |
| 6 | Preacher Curl (EZ Bar) | 3 | 10–12 reps | @9 |
| Superset | ||||
| 7A | Incline Curl (Dumbbell) | 2 | 12 reps | @8 |
| 7B | Hammer Curl (Dumbbell) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 10 reps | @7–8 |
| 2 | Leg Extension | 3 | 15 reps | @9 |
| 3 | Lying Leg Curl | 3 | 15 reps | @9 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @7 |
| 5 | Standing Calf Raise | 4 | 12 reps | @10 |
| 6 | Hip Thrust (Barbell) | 3 | 12 reps | @7 |
| Superset | ||||
| 7A | Abs Crunch (Machine) | 3 | 15 reps | @8 |
| 7B | Side Bend (Dumbbell) | 3 | 15 reps | @8 |
| 8 | Neck Extension | 2 | AMRAP | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chest leaning Body Building w/ SBD is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Chest leaning Body Building w/ SBD is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chest leaning Body Building w/ SBD is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
