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The Strongest Hero

by Rajbir S.

Program Description

Focusing on upper-body due to lower body dominant to balance it out.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2025 02:48
  • Last Edited
    Feb 08, 2025 03:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
2
Preacher Hammer Curl
3 Sets
6-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
4-8 Reps
-
4
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
5
Spider Curl
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2
Wide Grip Chest Supported Row
3 Sets
8-12 Reps
-
3
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)
3 Sets
4-8 Reps
-
2
Hanging Knee Raise
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-