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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.
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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
-
3
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
-
5
Pull-Up (Bodyweight)
2 Sets
3-5 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
-
8
Hammer Curl
2 Sets
10-15 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
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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
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3
Bulgarian Split Squat (Bodyweight)
2 Sets
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4
Standing Calf Raise
2 Sets
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5
Seated Row (Cable)
3 Sets
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6
Bench Press (Dumbbell)
3 Sets
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7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
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9
Rear Delt Fly (Dumbbell)
3 Sets
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10
Lu Raises
4 Sets
-
11
Wrist Curls
4 Sets
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