logo
BoostcampPNG

The Staller's Program (Unstalled Version)

by Mendel J.
1 athletes joined

Program Description

Being very nice and punctual.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 10, 2024 01:25
  • Last Edited
    Nov 11, 2024 12:43
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Lunge (Dumbbell)
2
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Seated Calf Raise
2
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Rear Delt Fly (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Rear Delt Fly (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Rear Delt Fly (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Overhead Press (Barbell)
2
12 reps
-
3A
Chest Fly (Machine)
2
10 reps
-
3B
Rear Delt Fly (Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
12 reps
-
2
Lat Pulldown
2
12 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Hyperextension
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
12 reps
-
2
Leg Press
2
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Seated Calf Raise
2
14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Rear Delt Fly (Dumbbell)
2
10 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Lat Prayer
3
12 reps
-
5
Cable Crunch
3
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Lat Prayer
3
12 reps
-
5
Cable Crunch
3
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Lat Prayer
3
12 reps
-
5
Cable Crunch
3
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
10 reps
-
2
One Arm Bent Over Row
2
12 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Prayer
2
12 reps
-
5
Cable Crunch
2
14 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
14 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3A
Chest Fly (Machine)
3 Sets
10 Reps
-
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Hyperextension
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 4
1
Squat (Paused)
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
14 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
4 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Good Morning
3 Sets
10 Reps
-
2
One Arm Bent Over Row
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Lat Prayer
3 Sets
12 Reps
-
5
Cable Crunch
3 Sets
14 Reps
-