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BoostcampPNG

Ana machi femboy

by Hypnotic Sounds
1 athletes joined

Program Description

Train hard get big

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2025 10:42
  • Last Edited
    Jan 12, 2025 11:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Plank
3 Sets
1 mins
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Bench Press (Barbell)
3 Sets
8-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5B
Hammer Curl
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
10-15 Reps
-
Day 3
1
Leg Pres (Low Pad)
3 Sets
8-12 Reps
-
2
Dip (Bodyweight)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5A
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6A
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
-
7
Cable Crunch
3 Sets
15-20 Reps
-