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Giovanni x Mona 2026

by Giovanni

Program Description

Bodybuilding, weight loss.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2026 07:32
  • Last Edited
    Mar 02, 2026 07:46
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.4%
Hamstrings
17%
Quadriceps
14.3%
Triceps
7.1%
Biceps
6.3%
Abductors
5.4%
Upper Back
5.4%
Lats
5.4%
Calves
5.4%
Lower Back
3.6%
Chest
3.6%
Front Delts
3.6%
Forearms
1.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Back Extension (Weighted)
2
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Incline Chest Press (Machine)
2
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
7
Bicep Curl (Machine)
2
12-15 reps
-
8
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Back Extension (Weighted)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Incline Chest Press (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Glute Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Bicep Curl (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-