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Neeraj Client Program

by xavier A.
1 athletes joined

Program Description

Program for Client

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2025 04:33
  • Last Edited
    Feb 10, 2025 06:43
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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
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Pull-Up (Assisted)
3
-
3
Bicep Curl (Barbell)
3
-
4
Tricep Pushdown Straight Bar
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Overhead Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Leg Extension
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown Rope
3
-
4
Lateral Raise (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Bicep Curl (Barbell)
3 Sets
-
4
Tricep Pushdown Straight Bar
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Decline Crunch (Weighted)
2 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Seated Overhead Press (Dumbbell)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lying Leg Raise
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bicep Curl (Dumbbell)
3 Sets
-
3
Tricep Pushdown Rope
3 Sets
-
4
Lateral Raise (Cable)
2 Sets
-