logo
BoostcampPNG

Invincible

by Invincible C.
1 athletes joined

Program Description

Get stranger, Shreds and fit

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2025 07:15
  • Last Edited
    Jan 21, 2025 07:55
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
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Partial Calf Raise
3
12 reps
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
French Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Barbell Row
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
1
12 reps
-
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 10 Weeks
Day 2
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Face Pull
3 Sets
1 Set
12 Reps
-
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Military Press (Barbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
French Press
3 Sets
10 Reps
-
Day 3
1
Clean Deadlift
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Squat (Barbell)
3 Sets
12 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
6
Partial Calf Raise
3 Sets
12 Reps
-
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Military Press (Barbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
French Press
3 Sets
10 Reps
-
Day 6
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Face Pull
3 Sets
1 Set
12 Reps
-
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-