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BoostcampPNG

Christmas Build

by Keiron M.

Program Description

Probably more intermediate due to the volume

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2024 02:08
  • Last Edited
    Oct 18, 2024 02:24
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Curl
3
-
3
Lunge (Dumbbell)
3
-
4
Hack Squat
2
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Pull-Up (Weighted)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Dumbbell)
4
-
7
Incline Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Hack Squat
2
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
Upright Row (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hammer Curl
4
-
7
Preacher Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pendlay Row
3
-
3
Push Press (Barbell)
3
-
4
Dip (Weighted)
3
-
5
Pull-Up (Weighted)
3
-
6
Cable Crunch
3
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Pull-Up (Weighted)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Tricep Extension (Dumbbell)
4 Sets
-
7
Incline Curl (Dumbbell)
4 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Fly (Dumbbell)
3 Sets
-
3
Pull-Up (Weighted)
3 Sets
-
4
Upright Row (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Hammer Curl
4 Sets
-
7
Preacher Curl (Barbell)
3 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Pendlay Row
3 Sets
-
3
Push Press (Barbell)
3 Sets
-
4
Dip (Weighted)
3 Sets
-
5
Pull-Up (Weighted)
3 Sets
-
6
Cable Crunch
3 Sets
-
Day 1
1
Squat (Barbell)
4 Sets
-
2
Leg Curl
3 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Hack Squat
2 Sets
-
5
Standing Calf Raise
4 Sets
-
6
Hanging Leg Raise
4 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Hack Squat
2 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
4 Sets
-
6
Hanging Leg Raise
3 Sets
-