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Sean’s Training Program

by Sean W.
1 athletes joined

Program Description

To increase strength and gain muscle mass.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 07, 2025 12:32
  • Last Edited
    Jan 20, 2025 08:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
15 reps
8 reps
4 reps
1 reps
8 reps
40%
60%
80%
100%
80%
-
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
6 reps
3 reps
80%
80%
100%
3
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
6 reps
60%
80%
100%
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
8 reps
3 reps
60%
80%
100%
5
Dip (Bodyweight)
2
1
1
10 reps
8 reps
5 reps
100%
100%
100%
6
Chest Fly (Machine)
1
2
12 reps
10 reps
80%
100%
7
Cable Crunch
1
1
2
15 reps
12 reps
10 reps
60%
80%
100%
8
Hanging Leg Raise
2
1
10 reps
8 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
60%
100%
100%
2
Lat Pulldown
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
80%
100%
100%
3
Seated Row (Cable)
1
1
2
1
10 reps
8 reps
6 reps
10 reps
60%
80%
100%
40%
4
Cable Crunch
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
60%
80%
100%
100%
40%
5
Hanging Leg Raise
1
1
1
10 reps
8 reps
6 reps
100%
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
1
1
1
15 reps
8 reps
4 reps
3 reps
1 reps
10 reps
10 reps
40%
60%
80%
100%
100%
60%
40%
-
2
Deadlift (Smith Machine)
2
1
1
1
1
10 reps
8 reps
4 reps
3 reps
1 reps
40%
60%
80%
100%
100%
3
Hack Squat
1
1
1
1
1
10 reps
10 reps
6 reps
4 reps
10 reps
60%
80%
100%
100%
40%
4
Seated Calf Raise
1
1
1
1
15 reps
12 reps
12 reps
8 reps
60%
80%
100%
100%
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
60%
80%
100%
6
Leg Extension
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
60%
80%
100%
100%
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
2
1
1
20 reps
15 reps
10 reps
8 reps
6 reps
40%
60%
80%
100%
100%
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
40%
60%
80%
100%
60%
-
3
Rear Delt Fly (Machine)
2
2
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
40%
60%
80%
100%
100%
4
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
4 reps
80%
100%
100%
5
Lateral Raise (Machine)
2
1
1
1
15 reps
8 reps
6 reps
4 reps
40%
60%
80%
100%
6
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
40%
80%
100%
100%
7
Shrug (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
100%
100%
100%
8
Farmer's Walk (Weighted)
4
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
1
1
1
15 reps
8 reps
4 reps
3 reps
1 reps
10 reps
10 reps
40%
60%
80%
100%
100%
60%
40%
-
2
Deadlift (Smith Machine)
2
1
1
1
1
10 reps
8 reps
4 reps
3 reps
1 reps
40%
60%
80%
100%
100%
3
Hack Squat
1
1
1
1
1
10 reps
10 reps
6 reps
4 reps
10 reps
60%
80%
100%
100%
40%
4
Seated Calf Raise
1
1
1
1
15 reps
12 reps
12 reps
8 reps
60%
80%
100%
100%
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
60%
80%
100%
6
Leg Extension
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
60%
80%
100%
100%
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
2
1
1
20 reps
15 reps
10 reps
8 reps
6 reps
40%
60%
80%
100%
100%
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
40%
60%
80%
100%
60%
-
3
Rear Delt Fly (Machine)
2
2
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
40%
60%
80%
100%
100%
4
Shoulder Press (Machine)
1
1
1
8 reps
6 reps
4 reps
80%
100%
100%
5
Lateral Raise (Machine)
2
1
1
1
15 reps
8 reps
6 reps
4 reps
40%
60%
80%
100%
6
Shrug (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
40%
80%
100%
100%
7
Shrug (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
100%
100%
100%
8
Farmer's Walk (Weighted)
4
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
8 reps
5 reps
10 reps
40%
60%
80%
100%
40%
2
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
80%
100%
100%
3
Chin-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
60%
80%
100%
4
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
60%
80%
100%
40%
5
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
6 reps
15 reps
40%
60%
80%
100%
40%
6
Skull Crusher (Barbell)
1
1
1
12 reps
8 reps
6 reps
60%
80%
100%
7
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
8 reps
15 reps
60%
80%
100%
40%
8
Reverse Wrist Curl (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
40%
60%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
15 reps
8 reps
4 reps
1 reps
8 reps
40%
60%
80%
100%
80%
-
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
6 reps
3 reps
80%
80%
100%
3
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
6 reps
60%
80%
100%
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
8 reps
3 reps
60%
80%
100%
5
Dip (Bodyweight)
2
1
1
10 reps
8 reps
5 reps
100%
100%
100%
6
Chest Fly (Machine)
1
2
12 reps
10 reps
80%
100%
7
Cable Crunch
1
1
2
15 reps
12 reps
10 reps
60%
80%
100%
8
Hanging Leg Raise
2
1
10 reps
8 reps
100%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
8 reps
5 reps
10 reps
40%
60%
80%
100%
40%
2
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
80%
100%
100%
3
Chin-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
60%
80%
100%
4
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
60%
80%
100%
40%
5
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
6 reps
15 reps
40%
60%
80%
100%
40%
6
Skull Crusher (Barbell)
1
1
1
12 reps
8 reps
6 reps
60%
80%
100%
7
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
8 reps
15 reps
60%
80%
100%
40%
8
Reverse Wrist Curl (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
40%
60%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
15 reps
8 reps
4 reps
1 reps
8 reps
40%
60%
80%
100%
80%
-
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
6 reps
3 reps
80%
80%
100%
3
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
6 reps
60%
80%
100%
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
8 reps
3 reps
60%
80%
100%
5
Dip (Bodyweight)
2
1
1
10 reps
8 reps
5 reps
100%
100%
100%
6
Chest Fly (Machine)
1
2
12 reps
10 reps
80%
100%
7
Cable Crunch
1
1
2
15 reps
12 reps
10 reps
60%
80%
100%
8
Hanging Leg Raise
2
1
10 reps
8 reps
100%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
60%
100%
100%
2
Lat Pulldown
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
80%
100%
100%
3
Seated Row (Cable)
1
1
2
1
10 reps
8 reps
6 reps
10 reps
60%
80%
100%
40%
4
Cable Crunch
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
60%
80%
100%
100%
40%
5
Hanging Leg Raise
1
1
1
10 reps
8 reps
6 reps
100%
100%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
1
1
1
15 reps
8 reps
4 reps
3 reps
1 reps
10 reps
10 reps
40%
60%
80%
100%
100%
60%
40%
-
2
Deadlift (Smith Machine)
2
1
1
1
1
10 reps
8 reps
4 reps
3 reps
1 reps
40%
60%
80%
100%
100%
3
Hack Squat
1
1
1
1
1
10 reps
10 reps
6 reps
4 reps
10 reps
60%
80%
100%
100%
40%
4
Seated Calf Raise
1
1
1
1
15 reps
12 reps
12 reps
8 reps
60%
80%
100%
100%
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
60%
80%
100%
6
Leg Extension
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
60%
80%
100%
100%
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
8 Reps
4 Reps
3 Reps
1 Reps
10 Reps
10 Reps
40%
60%
80%
100%
100%
60%
40%
-
2
Deadlift (Smith Machine)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
3 Reps
1 Reps
40%
60%
80%
100%
100%
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
4 Reps
10 Reps
60%
80%
100%
100%
40%
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
8 Reps
60%
80%
100%
100%
5
Lying Leg Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
60%
80%
100%
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
60%
80%
100%
100%
-
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5 Reps
10 Reps
40%
60%
80%
100%
40%
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
80%
100%
100%
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
80%
100%
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
60%
80%
100%
40%
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
6 Reps
15 Reps
40%
60%
80%
100%
40%
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
60%
80%
100%
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
15 Reps
60%
80%
100%
40%
8
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
40%
60%
80%
100%
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
8 Reps
4 Reps
1 Reps
8 Reps
40%
60%
80%
100%
80%
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
80%
80%
100%
3
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
80%
100%
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
3 Reps
60%
80%
100%
5
Dip (Bodyweight)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
100%
100%
100%
6
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
80%
100%
7
Cable Crunch
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
60%
80%
100%
8
Hanging Leg Raise
2 Sets
1 Set
10 Reps
8 Reps
100%
100%