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Bomboclat

by Gabriel M.

Program Description

To get big

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 13, 2025 02:14
  • Last Edited
    Feb 13, 2025 02:42
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-6 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-6 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-6 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-6 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-6 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Pec Deck (Machine)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Hack Squat
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
3-4 reps
6-8 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
3-4 reps
6-8 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
3-4 reps
6-8 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
3-4 reps
6-8 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
3-4 reps
6-8 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
6-8 reps
-
2
Barbell Row
4
8-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Lying Leg Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Tricep Pushdown (Cable)
3
8-10 reps
-
4
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
8-10 reps
-
4
Stiff Leg Deadlift
3
6-8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6-8 Reps
6-6 Reps
-
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Hack Squat
3 Sets
6-8 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Weighted)
1 Set
2 Sets
3-4 Reps
6-8 Reps
-
-
2
Barbell Row
3 Sets
6-8 Reps
-
3
Single Arm Row (Cable)
3 Sets
6-8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
5
Reverse Pec Deck
2 Sets
10-12 Reps
-
6
Lying Leg Curl
3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
3
Pec Deck (Machine)
2 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
Day 4
1
Lat Prayer
3 Sets
8-10 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
-
3
T-Bar Row
3 Sets
6-8 Reps
-
4
Single Arm Row (Cable)
3 Sets
8-10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
-