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BoostcampPNG

Keep it fun

by Dylan G.

Program Description

Keeping it fun to keep consistent

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 08:33
  • Last Edited
    Jul 20, 2025 08:58
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
8 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3B
Upright Row (Barbell)
3 Sets
10 Reps
-
4A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4B
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Bench Press (Barbell)
2 Sets
8 Reps
-
3
Overhead Press (Barbell)
2 Sets
8 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10 Reps
-
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Tricep Extension (Cable)
3 Sets
10 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
3B
Dips Between Chairs
3 Sets
15 Reps
-
4
Hanging Leg Raise
2 Sets
-
5
Glute Bridge (Band)
2 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Chest Fly (Cable)
3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Decline Crunch
2 Sets
15 Reps
-