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BoostcampPNG

Time Efficient Horse

by Ataberk B.

Program Description

2 Days/Week Heavy Bag work before or after each session

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 28, 2024 11:19
  • Last Edited
    May 19, 2025 09:14

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
Upper Back
12.2%
Triceps
12.1%
Biceps
10.4%
Lats
9.1%
Middle Delts
8.8%
Front Delts
8.5%
Chest
7.4%
Forearms
5.9%
Rear Delts
5.7%
Glutes
5.5%
Quadriceps
4.6%
Hamstrings
4%
Lower Back
3.2%
Calves
2.1%
Abs
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
3-5 reps
-
6
Lateral Raise (Dumbbell)
2
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
8
Hammer Curl
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Lu Raises
4
-
9
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hyperextension
3
-
3
Bulgarian Split Squat (Bodyweight)
2
-
4
Standing Calf Raise
2
-
5
Seated Row (Cable)
3
-
6
Bench Press (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Lu Raises
4
-
11
Wrist Curls
4
-
Week 1
1 / 16 Weeks
Day 1
1
Barbell Row
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
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3
Pullover (Dumbbell)
2 Sets
8-12 Reps
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4
Rear Delt Fly (Dumbbell)
2 Sets
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5
Pull-Up (Bodyweight)
2 Sets
3-5 Reps
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6
Lateral Raise (Dumbbell)
2 Sets
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
-
8
Hammer Curl
2 Sets
10-15 Reps
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9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
10
Incline Curl (Dumbbell)
3 Sets
8 Reps
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Day 2
1
Step-Up (Weighted)
3 Sets
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2
Hyperextension
3 Sets
-
3
Bulgarian Split Squat (Bodyweight)
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Bench Press (Dumbbell)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Rear Delt Fly (Dumbbell)
3 Sets
-
10
Lu Raises
4 Sets
-
11
Wrist Curls
4 Sets
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