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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.9%
Biceps
13%
Triceps
11.2%
Lats
9.2%
Quadriceps
8.9%
Rear Delts
8.3%
Chest
7.6%
Hamstrings
7.4%
Front Delts
7.1%
Middle Delts
5.1%
Glutes
3.1%
Forearms
1.8%
Adductors
1.5%
Abs
1%
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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
BlogBannerPC
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
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Military Press (Smith Machine)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Military Press (Smith Machine)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
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)
1
1
8 reps
6 reps
-
-
4
Seated Military Press (Smith Machine)
1
1
6 reps
8 reps
-
-
5
Rear Delt Fly (Machine)
1
1
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Rear Delt Fly (Cable)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (EZ Bar)
1
1
8 reps
10 reps
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
6 reps
10 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6 reps
8 reps
-
-
3
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
-
-
4
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Face Pull
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
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
-
-
-