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BoostcampPNG

My angel baby’s program

by Logan W.
2 athletes joined

Program Description

Help my angel babe

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 08:18
  • Last Edited
    Jul 16, 2024 03:34
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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)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Machine Hip Thrust
1
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lying Leg Curl
1
1
15 reps
12 reps
-
-
4
Glute Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Supported Row (Machine)
3 Sets
15 Reps
-
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Glute Kickback
3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
-
-
4
Glute Kickback
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Machine Hip Thrust
1 Set
1 Set
15 Reps
12 Reps
-
-