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BoostcampPNG

The New Workout Plan

by Endervictor

Program Description

A simple and all encompassing program for mainly bodybuilding that will build you a physique you'll be showing off at every available opportunity.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 01:03
  • Last Edited
    Jul 22, 2025 09:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
JM Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Katana Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5
Dip (Assisted)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
JM Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Katana Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5
Dip (Assisted)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5A
Lat Pulldown
3
8-12 reps
RPE 10
5B
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Pullover (EZ Bar)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
5A
Lat Pulldown
3
8-12 reps
RPE 10
5B
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Pullover (EZ Bar)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3A
Decline Sit Up (Weighted)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3B
Side Bend (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3
Ab Wheel
2
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3A
Decline Sit Up (Weighted)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3B
Side Bend (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2A
Wrist Curls
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Wrist Curl (Dumbbell)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
3
Ab Wheel
2
RPE 10
4A
Lateral Raise (Cable)
2
RPE 10
4B
Hanging Leg Raise
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
4B
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Smith Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
5
Leg Press (45 Degrees)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
4B
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Smith Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
15-25 reps
15-25 reps
15-25 reps
RPE 8
RPE 9
RPE 10
5
Leg Press (45 Degrees)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
JM Press (Smith Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
5A
Lat Pulldown
3 Sets
8-12 Reps
@10
5B
Seated Row (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
2A
Wrist Curls
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
3A
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
3B
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4A
Lateral Raise (Cable)
2 Sets
@10
4B
Hanging Leg Raise
2 Sets
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
4B
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 5
1
Cable Crossover
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 6
1
Run
1 Set
30 mins
@7
Day 7
1
Walk
1 Set
30 mins
@1