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BoostcampPNG

We getting big with this one

by Yunogains
1 athletes joined

Program Description

Get big and strong

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 02, 2024 03:28
  • Last Edited
    Jul 10, 2024 12:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11%
Glutes
10.8%
Triceps
10.2%
Quadriceps
9.3%
Upper Back
9.3%
Biceps
9.2%
Chest
8.2%
Lats
5.8%
Lower Back
5.3%
Front Delts
5%
Forearms
4.5%
Rear Delts
2.7%
Abs
2.4%
Middle Delts
2.2%
Calves
2.2%
Adductors
1.8%
BlogBannerPC
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
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
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
-
2
Seated Row (Cable)
3
4-8 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Hammer Curl
3
6-10 reps
-
5
Pec Fly (Dumbbell)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
AMRAP
-
4
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Barbell Row
3
4-8 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3
French Press
3
8-14 reps
-
4
Lat Pulldown
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
6-10 reps
-
5B
Wrist Curls
4
10-15 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Glute Bridge (Barbell)
4
8-12 reps
-
3
Hamstring Curl
4
6-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
-
2
Seated Row (Cable)
3 Sets
4-8 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
6-10 Reps
-
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2A
Barbell Row
3 Sets
4-8 Reps
-
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
3
French Press
3 Sets
8-14 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
-
5B
Wrist Curls
4 Sets
10-15 Reps
-
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6B
Shrug (Dumbbell)
3 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
-
4
Seated Calf Raise
3 Sets
10-15 Reps
-
5
Leg Extension
2 Sets
AMRAP
-
Day 4
1
Hack Squat
4 Sets
6-10 Reps
-
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
-
3
Hamstring Curl
4 Sets
6-10 Reps
-