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BoostcampPNG

heavy duty

by elias v
1 athletes joined

Program Description

muscles are getting bigger

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 05, 2026 03:41
  • Last Edited
    Jan 06, 2026 12:38
Muscle Engagement
Front
Back
MuscleSet
Chest
14.5%
Triceps
14.5%
Front Delts
14.5%
Upper Back
10.1%
Biceps
8.7%
Lats
5.8%
Quadriceps
5.8%
Hamstrings
5.8%
Calves
5.8%
Rear Delts
4.3%
Glutes
2.9%
Middle Delts
2.9%
Forearms
2.9%
Abductors
1.4%
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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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Chest Press (Machine)
1
10 reps
RPE 10
3
Pec Deck (Machine)
1
10 reps
RPE 10
4
Underhand Lat Pulldown
1
10 reps
RPE 10
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Shrug (Barbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
10 reps
RPE 10
3
Leg Curl
1
10 reps
RPE 10
4
Straight Leg Calf Raise
1
10 reps
RPE 10
5
Seated Calf Raise
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
10 reps
RPE 10
2
Reverse Pec Deck
1
10 reps
RPE 10
3
Bicep Curl (Barbell)
1
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
10 reps
RPE 10
6
Seated Dip (Machine)
1
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Incline Chest Press (Machine)
1 Set
10 Reps
@10
3
Pec Deck (Machine)
1 Set
10 Reps
@10
4
Underhand Lat Pulldown
1 Set
10 Reps
@10
5
Seated Row (Cable)
1 Set
10 Reps
@10
6
Shrug (Barbell)
1 Set
10 Reps
@10
Day 2
1
Leg Extension
1 Set
10 Reps
@10
2
Leg Press (45 Degrees)
1 Set
10 Reps
@10
3
Leg Curl
1 Set
10 Reps
@10
4
Straight Leg Calf Raise
1 Set
10 Reps
@10
5
Seated Calf Raise
1 Set
10 Reps
@9
Day 3
1
One Arm Lateral Raise (Cable)
1 Set
10 Reps
@10
2
Reverse Pec Deck
1 Set
10 Reps
@10
3
Bicep Curl (Barbell)
1 Set
10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
10 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
10 Reps
@10
6
Seated Dip (Machine)
1 Set
10 Reps
@10