logo
BoostcampPNG

Biscuit ( from baki ) 2.0

by Alexis G.
1 athletes joined

Program Description

Gain muscle and build capacity

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 11, 2025 06:36
  • Last Edited
    Feb 11, 2025 07:23
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
-
2
Bench Press (Smith Machine)
4
8-15 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
7-12 reps
-
4
Tricep Pushdown (Cable)
2
2-20 reps
-
5
JM Press
2
8-12 reps
-
6
Ab Wheel
2
5-10 reps
-
7
Neck Curl
2
20-50 reps
-
8
Reverse Forearm Curls
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
-
2
Bench Press (Smith Machine)
4
8-15 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
7-12 reps
-
4
Tricep Pushdown (Cable)
2
2-20 reps
-
5
JM Press
2
8-12 reps
-
6
Ab Wheel
2
5-10 reps
-
7
Neck Curl
2
20-50 reps
-
8
Reverse Forearm Curls
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
-
2
Bench Press (Smith Machine)
4
8-15 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
7-12 reps
-
4
Tricep Pushdown (Cable)
2
2-20 reps
-
5
JM Press
2
8-12 reps
-
6
Ab Wheel
2
5-10 reps
-
7
Neck Curl
2
20-50 reps
-
8
Reverse Forearm Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
6-12 reps
-
2
Prisoner Good Morning
2
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6
Lateral Raise (Machine)
2
10-20 reps
-
7
Neck Extension
2
20-40 reps
-
8
Reverse Forearm Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
6-12 reps
-
2
Prisoner Good Morning
2
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6
Lateral Raise (Machine)
2
10-20 reps
-
7
Neck Extension
2
20-40 reps
-
8
Reverse Forearm Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
6-12 reps
-
2
Prisoner Good Morning
2
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6
Lateral Raise (Machine)
2
10-20 reps
-
7
Neck Extension
2
20-40 reps
-
8
Reverse Forearm Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
7-12 reps
-
3
Squat (Dumbbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
7-12 reps
-
5
Tricep Pushdown (Cable)
2
20-50 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
7-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
7-12 reps
-
3
Squat (Dumbbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
7-12 reps
-
5
Tricep Pushdown (Cable)
2
20-50 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
7-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
7-12 reps
-
3
Squat (Dumbbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
7-12 reps
-
5
Tricep Pushdown (Cable)
2
20-50 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
7-12 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
5-10 reps
-
3
Bent Over Row (Dumbbell)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
6-12 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Neck Curl
2
20-40 reps
-
8
Reverse Forearm Curls
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
5-10 reps
-
3
Bent Over Row (Dumbbell)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
6-12 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Neck Curl
2
20-40 reps
-
8
Reverse Forearm Curls
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
5-10 reps
-
3
Bent Over Row (Dumbbell)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
6-12 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Neck Curl
2
20-40 reps
-
8
Reverse Forearm Curls
2
10-15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
20 Reps
-
2
Bench Press (Smith Machine)
4 Sets
8-15 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
2-20 Reps
-
5
JM Press
2 Sets
8-12 Reps
-
6
Ab Wheel
2 Sets
5-10 Reps
-
7
Neck Curl
2 Sets
20-50 Reps
-
8
Reverse Forearm Curls
3 Sets
8-15 Reps
-
Day 2
1
Pendlay Row
2 Sets
6-12 Reps
-
2
Prisoner Good Morning
2 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
6
Lateral Raise (Machine)
2 Sets
10-20 Reps
-
7
Neck Extension
2 Sets
20-40 Reps
-
8
Reverse Forearm Curls
2 Sets
10-20 Reps
-
Day 3
1
Ring Dip
2 Sets
6-12 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
7-12 Reps
-
3
Squat (Dumbbell)
2 Sets
10-15 Reps
-
4
Bulgarian Split Squat (Bodyweight)
2 Sets
7-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20-50 Reps
-
6
Overhead Tricep Extension (Dumbbell)
2 Sets
7-12 Reps
-
7
Hanging Leg Raise
2 Sets
10-20 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-10 Reps
-
3
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-20 Reps
-
7
Neck Curl
2 Sets
20-40 Reps
-
8
Reverse Forearm Curls
2 Sets
10-15 Reps
-