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BoostcampPNG

Revival fitness

by Isaac E.

Program Description

Built strength and fitness

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 08, 2024 03:19
  • Last Edited
    Jul 08, 2024 05:26
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chin-Up (Bodyweight)
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Dumbbell Row
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-
Day 2
1
Deadlift (Barbell)
3 Sets
-
2
Reverse Lunge (Dumbbell)
3 Sets
-
3
Decline Crunch
3 Sets
-
4
Leg Extension
3 Sets
-
5
Seated Hamstring Curl
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Pullover (Dumbbell)
3 Sets
-
3
Barbell Row
3 Sets
-
4
Band Pull Apart
1 Set
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Lat Pulldown
3 Sets
-
Day 4
1
Squat (Barbell)
3 Sets
-
2
Hip Thrust (Barbell)
2 Sets
-
3
Romanian Deadlift (Dumbbell)
2 Sets
-
4
Decline Crunch
2 Sets
-
5
Lateral Lunge
2 Sets
-
6
Hamstring Curl
2 Sets
-