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BoostcampPNG

Wild Boi

by Booch
2 athletes joined

Program Description

Testing for ma boi

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 11:20
  • Last Edited
    Dec 30, 2024 11:38
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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 (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
2
15 reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Chest Press (Machine)
1
15+ reps
-
8
Leg Press
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
3+ reps
85%
3
Deadlift (Barbell)
3
10 reps
70%
4
Seated Row (Cable)
2
15 reps
-
5
Seated Row (Cable)
1
3+ reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
15+ reps
-
8
Leg Curl
2
15 reps
-
9
Leg Curl
1
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
3+ reps
85%
3
Squat (Barbell)
3
10+ reps
70%
4
Lat Pulldown
2
15+ reps
-
5
Lat Pulldown
1
15+ reps
-
6
Chest Press (Machine)
2
15 reps
-
7
Leg Press
2
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Squat (Barbell)
1 Set
3+ Reps
85%
3
Bench Press (Barbell)
3 Sets
10 Reps
70%
4
Lat Pulldown
2 Sets
15 Reps
-
5
Lat Pulldown
1 Set
15+ Reps
-
6
Chest Press (Machine)
2 Sets
15 Reps
-
7
Chest Press (Machine)
1 Set
15+ Reps
-
8
Leg Press
2 Sets
15+ Reps
-
Day 2
1
Overhead Press (Barbell)
4 Sets
3 Reps
85%
2
Overhead Press (Barbell)
1 Set
3+ Reps
85%
3
Deadlift (Barbell)
3 Sets
10 Reps
70%
4
Seated Row (Cable)
2 Sets
15 Reps
-
5
Seated Row (Cable)
1 Set
3+ Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
1 Set
15+ Reps
-
8
Leg Curl
2 Sets
15 Reps
-
9
Leg Curl
1 Set
15+ Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
3+ Reps
85%
3
Squat (Barbell)
3 Sets
10+ Reps
70%
4
Lat Pulldown
2 Sets
15+ Reps
-
5
Lat Pulldown
1 Set
15+ Reps
-
6
Chest Press (Machine)
2 Sets
15 Reps
-
7
Leg Press
2 Sets
15 Reps
-