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Le Basement

by Joe Goham
1 athletes joined

Program Description

Hypertrophy!!!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2025 10:19
  • Last Edited
    Feb 05, 2025 02:02
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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
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
-
4
Dumbbell Row
3 Sets
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Cable Crunch
3 Sets
-
7
Leg Extension
3 Sets
-
Day 2
1
Chest Fly (Dumbbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Skull Crusher (Dumbbell)
3 Sets
-
4
Lat Pulldown (Neutral Grip)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Russian Twist (Dumbbell)
3 Sets
-
7
Romanian Deadlift (Barbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Rear Delt Fly (Dumbbell)
3 Sets
-
3
French Press
3 Sets
-
4
Barbell Row
3 Sets
-
5
Concentration Curl
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
7
Squat (Barbell)
3 Sets
-