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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 01:19
  • Last Edited
    Nov 05, 2024 04:45
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Overhead Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Overhead Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Abs Crunch (Bodyweight)
3 Sets
30 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
7
Abs Crunch (Bodyweight)
3 Sets
30 Reps
@8