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sydney and joy

by sydney L.

Program Description

to get stronger

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 24, 2024 03:15
  • Last Edited
    Sep 24, 2024 03:30
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)
4 Sets
5 Reps
-
2
Hack Squat
4 Sets
10 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Hammer Curl
3 Sets
15 Reps
-
Day 3
1
Back Extension
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Leg Press
4 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Hack Squat
3 Sets
15 Reps
-
Day 4
1
Bent Over Row (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
-
3
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
4
High Row
3 Sets
10 Reps
-
5
Face Pull
4 Sets
15 Reps
-