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Buldak Elite

by Anonymous
1 athletes joined

Program Description

This is something I did with my limited equipment and knowledge, maybe you should rest more. It is very important to eat buldak noodles after each workout. Increase weight about every 3 workouts.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 05, 2025 10:26
  • Last Edited
    May 05, 2025 10:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
No exercises added to this day
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 2
No exercises added to this day
Day 3
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 4
No exercises added to this day
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 6
No exercises added to this day
Day 7
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-