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BoostcampPNG

4 horseman

by YASH G.
2 athletes joined

Program Description

Personal use

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 29, 2024 07:30
  • Last Edited
    May 07, 2024 10:16
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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
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
-
1B
Chest Supported Row (Machine)
4
-
2
Bicep Curl (Barbell)
4
-
3
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Seated Calf Raise
4
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Decline Crunch
4
-
3
Shrug (Dumbbell)
4
-
4
Leg Press (45 Degrees)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Lateral Raise (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Woodcutter
4
-
4
Decline Skull Crusher
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
2
Rear Delt Fly (Machine)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Leg Extension
4
-
3
Leg Curl
4
-
4
Dumbbell Row
4
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Assisted)
4 Sets
-
1B
Chest Supported Row (Machine)
4 Sets
-
2
Bicep Curl (Barbell)
4 Sets
-
3
Leg Raise (Captain's Chair)
4 Sets
-
Day 2
1
Run
1 Set
60 mins
-
2
Seated Calf Raise
4 Sets
-
3
Standing Calf Raise
4 Sets
-
Day 4
1
Run
1 Set
60 mins
-
2
Lateral Raise (Cable)
4 Sets
-
Day 5
1
Overhead Press (Barbell)
4 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Woodcutter
4 Sets
-
4
Decline Skull Crusher
4 Sets
-
Day 6
1
Run
1 Set
60 mins
-
2
Rear Delt Fly (Machine)
4 Sets
-
Day 7
1
Deadlift (Barbell)
4 Sets
-
2
Leg Extension
4 Sets
-
3
Leg Curl
4 Sets
-
4
Dumbbell Row
4 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Decline Crunch
4 Sets
-
3
Shrug (Dumbbell)
4 Sets
-
4
Leg Press (45 Degrees)
4 Sets
-