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BoostcampPNG

🔥

by PBNW
4 athletes joined

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 13, 2024 02:34
  • Last Edited
    Dec 30, 2024 03:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Concentration Curl
4
10 reps
-
6
Dips Between Chairs
4
RPE 10
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Leg Press
4
10 reps
-
3
Leg Curl
4
13 reps
-
4
Leg Extension
4
13 reps
-
5
Face Pull
4
15 reps
-
6
Reverse Pec Deck
4
15 reps
-
7
Hammer Curl
4
10 reps
-
8
Tricep Pushdown (Cable)
4
10 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Barbell Row
4
7 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Overhead Extension (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
20 reps
-
8
Hanging Leg Raise
4
10 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Leg Curl
4 Sets
13 Reps
-
4
Leg Extension
4 Sets
13 Reps
-
5
Face Pull
4 Sets
15 Reps
-
6
Reverse Pec Deck
4 Sets
15 Reps
-
7
Hammer Curl
4 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
9
Hanging Leg Raise
4 Sets
10 Reps
-
Day 1
1
Chest Fly (Machine)
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
7 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
4
Dip (Bodyweight)
4 Sets
5 Reps
-
5
Concentration Curl
4 Sets
10 Reps
-
6
Dips Between Chairs
4 Sets
@10
7
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
8
Hanging Leg Raise
4 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
7 Reps
-
4
Seated Row (Machine)
4 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
8
Hanging Leg Raise
4 Sets
10 Reps
-