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BoostcampPNG

Batman Build

by null
3 athletes joined

Program Description

stronk

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 03, 2024 11:42
  • Last Edited
    Aug 14, 2024 06:52

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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Military Press (Smith Machine)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Military Press (Smith Machine)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
-
-
-
-
2
Chest Fly (Machine)
1
1
6 reps
8 reps
-
-
3
Tricep Extension (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Military Press (Smith Machine)
2
2
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Rear Delt Fly (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (EZ Bar)
2
1
8 reps
10 reps
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
2
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
2
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
2
2
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Squat (Smith Machine)
1
1
1
5 reps
6 reps
7 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
-
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
3
Tricep Extension (Cable)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
5
Rear Delt Fly (Machine)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
Day 2
1
Seated Row (Machine)
2 Sets
2 Sets
6 Reps
10 Reps
-
-
2
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
3
Bicep Curl (Dumbbell)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Rear Delt Fly (Cable)
4 Sets
12 Reps
-
Day 3
1
Leg Curl
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
-
-
-