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Camel moment

by Anonymous

Program Description

get bigger and stronger

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2024 08:56
  • Last Edited
    Oct 13, 2024 08:58
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Face Pull
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Extension
3
8-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Decline Sit Up (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Bench Press (Barbell)
2
8-10 reps
-
3
Incline Bench Press (Barbell)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl
2
8-10 reps
-
6
Preacher Curl (EZ Bar)
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Chest Fly (Machine)
3 Sets
8-10 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
10-12 Reps
-
3
Reverse Pec Deck
3 Sets
12-15 Reps
-
4
Seated Row (Cable)
3 Sets
8-10 Reps
-
5
Face Pull
3 Sets
10-12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
-
2
Leg Extension
3 Sets
8-10 Reps
-
3
Lying Leg Curl
3 Sets
8-10 Reps
-
4
Seated Calf Raise
3 Sets
12-15 Reps
-
5
Decline Sit Up (Weighted)
2 Sets
10-12 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
-
2
Bench Press (Barbell)
2 Sets
8-10 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Tricep Kickback
2 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
3-5 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
8-10 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
-
5
Hammer Curl
2 Sets
8-10 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
10-12 Reps
-