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BoostcampPNG

Skibidi bericks workout

by Erick B.
3 athletes joined

Program Description

Hypertrophy and building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2024 01:23
  • Last Edited
    Nov 30, 2024 09:33
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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
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Dumbbell Row
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Standing Pullover (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Incline Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Hammer Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
8
Spider Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Dumbbell Row
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Standing Pullover (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Incline Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Hammer Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
8
Spider Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Leg Press
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Standing Calf Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Hip Thrust (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Russian Twist (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Cable Crunch
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Abs Crunch (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Reverse Wrist Curl (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Wrist Curls
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Shrug (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
7
Hammer Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
8
Spider Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-