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by PBNW
2 athletes joined

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 03:37
  • Last Edited
    Dec 31, 2024 01:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
15 reps
-
6
Concentration Curl
4
15 reps
-
7
Hammer Curl
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
15 reps
-
6
Concentration Curl
4
15 reps
-
7
Hammer Curl
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
15 reps
-
6
Concentration Curl
4
15 reps
-
7
Hammer Curl
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
15 reps
-
6
Concentration Curl
4
15 reps
-
7
Hammer Curl
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
15 reps
-
6
Concentration Curl
4
15 reps
-
7
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Curl
4
15 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Curl
4
15 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Curl
4
15 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Curl
4
15 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Curl
4
15 reps
-
6
V-Up
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Chest Fly (Machine)
4 Sets
15 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
4
Dip (Bodyweight)
4 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
15 Reps
-
6
Concentration Curl
4 Sets
15 Reps
-
7
Hammer Curl
4 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Hack Squat
4 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
5
Leg Curl
4 Sets
15 Reps
-
6
V-Up
4 Sets
15 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Single Arm Iso Row
4 Sets
10 Reps
-
4
Seated Row (Machine)
4 Sets
10 Reps
-
5
Deadlift (Barbell)
4 Sets
10 Reps
-
6
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
8
Overhead Extension (Dumbbell)
4 Sets
10 Reps
-
Day 4
1
Face Pull
4 Sets
15 Reps
-
2
Reverse Pec Deck
4 Sets
15 Reps
-
3
Overhead Press (Barbell)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
5
Upright Row (Barbell)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
7
V-Up
4 Sets
15 Reps
-