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BoostcampPNG

U/R/U/L/U/L/R

by Kentaro M.
2 athletes joined

Program Description

Mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2024 06:52
  • Last Edited
    Dec 11, 2024 10:41
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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
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Lateral Raise (Cable)
1
-
7
Chest Fly (Cable)
1
-
8
Katana Extension
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Single Arm Rear Delt Cable Fly
1
-
11
Single Arm Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
-
2
Preacher Curl (Barbell)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Incline Chest Press (Machine)
1
-
7
Single Arm High Row (Cable)
1
-
8
Chest Press (Machine)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Standing Pullover (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Leg Extension
2
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Press (45 Degrees)
2
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
JM Press (Smith Machine)
1
-
4
Lateral Raise (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Chest Fly (Cable)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Preacher Curl (Dumbbell)
1
-
9
Seated Wide-Grip Row (Cable)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Adductor (Machine)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
1
-
Week 1
1 / 8 Weeks
Day 2
1
JM Press (Smith Machine)
2 Sets
-
2
Preacher Curl (Barbell)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Single Arm Rear Delt Cable Fly
2 Sets
-
6
Incline Chest Press (Machine)
1 Set
-
7
Single Arm High Row (Cable)
1 Set
-
8
Chest Press (Machine)
1 Set
-
9
Seated Wide-Grip Row (Cable)
1 Set
-
10
Standing Pullover (Cable)
1 Set
-
11
Bicep Curl (Dumbbell)
1 Set
-
Day 3
1
Hip Adductor (Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Leg Press (45 Degrees)
2 Sets
-
5
Lying Leg Curl
2 Sets
-
Day 4
1
Incline Chest Press (Machine)
1 Set
-
2
Shoulder Press (Machine)
1 Set
-
3
JM Press (Smith Machine)
1 Set
-
4
Lateral Raise (Cable)
2 Sets
-
5
Single Arm Rear Delt Cable Fly
2 Sets
-
6
Chest Fly (Cable)
1 Set
-
7
Wide Grip Lat Pulldown
1 Set
-
8
Preacher Curl (Dumbbell)
1 Set
-
9
Seated Wide-Grip Row (Cable)
1 Set
-
10
Single Arm Tricep Extension (Cable)
1 Set
-
11
Bicep Curl (Cable)
1 Set
-
Day 1
1
Wide Grip Lat Pulldown
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Chest Press (Machine)
1 Set
-
4
Seated Wide-Grip Row (Cable)
2 Sets
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Lateral Raise (Cable)
1 Set
-
7
Chest Fly (Cable)
1 Set
-
8
Katana Extension
1 Set
-
9
Preacher Curl (Dumbbell)
2 Sets
-
10
Single Arm Rear Delt Cable Fly
1 Set
-
11
Single Arm Tricep Extension (Cable)
1 Set
-
Day 5
1
Leg Extension
3 Sets
-
2
Hip Adductor (Machine)
2 Sets
-
3
Leg Press
2 Sets
-
4
Lying Leg Curl
1 Set
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