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Be Strong (2)

by First name Last name
1 athletes joined

Program Description

Continued growth relative to my Personal progress

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 22, 2025 12:19
  • Last Edited
    Jan 22, 2025 12:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Barbell)
4 Sets
-
2
Single Arm Overhead Tricep Extension
10 Sets
-
3
Tricep Pushdown (Cable)
8 Sets
-
4
Chest Fly (Dumbbell)
4 Sets
-
Day 4
1
Underhand Lat Pulldown
4 Sets
-
2
Good Morning
3 Sets
-
3
Preacher Curl (EZ Bar)
8 Sets
-
4
Chest Supported Row (Machine)
7 Sets
-
5
Back Extension
3 Sets
-
6
Shrug (Barbell)
4 Sets
-
7
Face Pull
3 Sets
-
Day 5
1
Bench Press (Barbell)
4 Sets
-
2
Overhead Press (Barbell)
4 Sets
-
3
Single Arm Overhead Tricep Extension
5 Sets
-
4
Tricep Pushdown (Cable)
4 Sets
-
Day 6
1
Leg Extension
8 Sets
-
2
Leg Curl
4 Sets
-
3
Standing Calf Raise
4 Sets
-
Day 1
1
Lat Pulldown
5 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Lateral Raise (Dumbbell)
4 Sets
-
4
Single Arm High Row (Cable)
4 Sets
-
5
Preacher Curl (EZ Bar)
6 Sets
-
Day 3
1
Leg Extension
4 Sets
-
2
Leg Curl
8 Sets
-
3
Standing Calf Raise
4 Sets
-