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BoostcampPNG

A genius is a guy like Norman Einstein

by Owen S.

Program Description

Sports science is a psyop

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 21, 2024 01:43
  • Last Edited
    May 07, 2024 10:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
JM Press
3
5-8 reps
-
5
French Press
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
15-20 reps
-
7
Bicep Curl (Barbell)
5
8-12 reps
-
8
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Underhand Lat Pulldown
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Incline Front Raise
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
-
2
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
3
Sissy Squat
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Lying Leg Curl
3
15-20 reps
-
6
Crunch Machine
3
15 reps
-
Week 1
1 / 4 Weeks
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
-
4
Upright Row (Barbell)
3 Sets
8-12 Reps
-
5
Incline Front Raise
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Crunch Machine
3 Sets
15 Reps
-
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
3
Sissy Squat
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Lying Leg Curl
3 Sets
15-20 Reps
-
6
Crunch Machine
3 Sets
15 Reps
-
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
3
Sissy Squat
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Lying Leg Curl
3 Sets
15-20 Reps
-
6
Crunch Machine
3 Sets
15 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
4
Upright Row (Barbell)
3 Sets
8-12 Reps
-
5
Incline Front Raise
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Crunch Machine
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
JM Press
3 Sets
5-8 Reps
-
5
French Press
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
-
8
Crunch Machine
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
JM Press
3 Sets
5-8 Reps
-
5
French Press
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
-
8
Crunch Machine
3 Sets
15 Reps
-