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BoostcampPNG

Year One Program

by Pratheek Denny

Program Description

Learn the basics of muscle development

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 04:51
  • Last Edited
    Aug 06, 2024 05:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Leg Press (45 Degrees)
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Decline Bench Press (Barbell)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Cable Crossover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Back Extension
3
-
5
Dumbbell Row
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Face Pull
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Bicep Curl (Barbell)
3
-
4
Concentration Curl
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Skull Crusher
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Arnold Press
5
-
5
Dip (Bodyweight)
5
-
6
Stretching
1
15 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Hamstring Curl
3 Sets
-
5
Leg Press (45 Degrees)
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 2
1
Chest Fly (Dumbbell)
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Incline Bench Press (Barbell)
3 Sets
-
4
Decline Bench Press (Barbell)
3 Sets
-
5
Incline Bench Press (Dumbbell)
3 Sets
-
6
Cable Crossover
3 Sets
-
Day 3
1
Wide Grip Lat Pulldown
3 Sets
-
2
Underhand Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Back Extension
3 Sets
-
5
Dumbbell Row
3 Sets
-
6
Lat Pulldown (Single Arm)
3 Sets
-
Day 4
1
Overhead Press (Barbell)
3 Sets
-
2
Shoulder Press (Machine)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Face Pull
3 Sets
-
5
Rear Delt Fly (Dumbbell)
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Hammer Curl
3 Sets
-
3
Bicep Curl (Barbell)
3 Sets
-
4
Concentration Curl
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
Overhead Extension (Dumbbell)
3 Sets
-
8
Skull Crusher
3 Sets
-
Day 6
1
Front Squat (Barbell)
5 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Deadlift (Barbell)
5 Sets
-
4
Arnold Press
5 Sets
-
5
Dip (Bodyweight)
5 Sets
-
6
Stretching
1 Set
15 mins
-