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BoostcampPNG

Keto Gains

by Pablo Gonzalez
4 athletes joined

Program Description

If you are a novice or beginner in strength training / muscle building (a beginner will be defined by your strength standards, not by if you have exercised before in your life) and actually want to make gains in muscle mass and strength, then this is the program for you.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2024 01:49
  • Last Edited
    Feb 03, 2025 09:53
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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
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
1 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 6
4
Bent Over Row (Barbell)
5
5 reps
RPE 6
5
Bench Press (Close Grip)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Shrug (Barbell)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
8 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
5 Reps
@6
4
Shrug (Barbell)
3 Sets
8 Reps
@6
5
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
5 Reps
@6
4
Shrug (Barbell)
3 Sets
8 Reps
@6
5
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Deadlift (Barbell)
5 Sets
1 Reps
@6
3
Overhead Press (Barbell)
5 Sets
5 Reps
@6
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@6
5
Bench Press (Close Grip)
3 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@6