logo
BoostcampPNG

SHON AI PROGRAM

by Shon

Program Description

to gain a Vshaped body

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 04:39
  • Last Edited
    Aug 18, 2025 06:33
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
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
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Plank
3 Sets
0.6 mins
-
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Behind The Back Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Leg Press
4 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-