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BoostcampPNG

4 Day/Week - Heavy volume and circuit

by Nikhil A.
7 athletes joined

Program Description

Muscle Gain and Cardio

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2024 10:25
  • Last Edited
    Sep 10, 2024 07:24
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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
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Chest Fly (Cable)
1
-
5
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Prowler Push
3
-
4
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Pull-Up (Bodyweight)
1
15 reps
-
3
Burpee
1
15 reps
-
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Med Ball Slam
1
15 reps
-
8
Lateral Med Ball Throw
1
15 reps
-
9
Chin-Up (Bodyweight)
1
15 reps
-
10
Pistol Squat
1
15 reps
-
11
Box Jump
1
15 reps
-
12
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
13
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
14
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
3 Sets
10 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
4
Chest Fly (Cable)
1 Set
-
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Prowler Push
3 Sets
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
-
8
Wrist Curls
3 Sets
20 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Push Up
1 Set
15 Reps
-
2
Pull-Up (Bodyweight)
1 Set
15 Reps
-
3
Burpee
1 Set
15 Reps
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Med Ball Slam
1 Set
15 Reps
-
8
Lateral Med Ball Throw
1 Set
15 Reps
-
9
Chin-Up (Bodyweight)
1 Set
15 Reps
-
10
Pistol Squat
1 Set
15 Reps
-
11
Box Jump
1 Set
15 Reps
-
12
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
13
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
14
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-