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BoostcampPNG

Dylan

by Dylan V.
2 athletes joined

Program Description

Personal asynchronous whole body routine with double progression and antagonist supersets.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 11, 2024 01:24
  • Last Edited
    Aug 20, 2024 07:45
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Leg Press
3
10 reps
-
4A
Chest Supported Row (Machine)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10
Pec Deck (Machine)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Leg Press
3
10 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Skull Crusher
2
10 reps
-
10
Pec Deck (Machine)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
2A
Chin-Up (Bodyweight)
2 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4A
Seated Row (Machine)
2 Sets
10 Reps
-
5A
Arnold Press
2 Sets
10 Reps
-
6
Good Morning
3 Sets
10 Reps
-
8A
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
9A
Skull Crusher
2 Sets
10 Reps
-
10
Pec Deck (Machine)
2 Sets
10 Reps
-
11
Decline Crunch
3 Sets
15 Reps
-
Day 1
1A
Bench Press (Dumbbell)
2 Sets
10 Reps
-
2A
Chin-Up (Bodyweight)
2 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4A
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
6
Good Morning
3 Sets
10 Reps
-
7A
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
9A
French Press
2 Sets
10 Reps
-
10
Pec Deck (Machine)
2 Sets
10 Reps
-
11
Decline Crunch
3 Sets
15 Reps
-