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BoostcampPNG

FULL BODY TBSB

by Samuel B.
7 athletes joined
5.0
(1 rating)

Program Description

Gain muscles as quickly as possible

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 10, 2024 09:51
  • Last Edited
    Dec 02, 2024 12:21
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
2
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
2
10-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 8
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5
Chin-Up (Weighted)
1
-
6
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
12
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
6-9 Reps
@10
2
High Incline Smith Press
1 Set
6-10 Reps
@10
3
Dip (Weighted)
1 Set
6-10 Reps
@10
4
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
@10
5
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
7
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
8
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
9
Seated Hamstring Curl
1 Set
15-25 Reps
@10
10
Leg Press
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@10
2
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
5
Bent Over Row (Barbell)
1 Set
10-15 Reps
@10
6
Single Arm Row (Cable)
1 Set
15-25 Reps
@10
7
High Incline Smith Press
1 Set
15-20 Reps
@10
8
JM Press (Smith Machine)
2 Sets
10-25 Reps
@10
9
Chest Press (Machine)
1 Set
15-20 Reps
@10
10
Tricep Pushdown (Cable)
1 Set
15-20 Reps
@10
11
Chest Fly (Cable)
1 Set
15-20 Reps
@10
12
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
6-10 Reps
@8
2
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
3
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5
Chin-Up (Weighted)
1 Set
-
6
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
7
Single Arm Pushdown
1 Set
8-12 Reps
@10
8
Alternating Dumbbell Curl
1 Set
6-10 Reps
@10
9
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
10
Squat (Barbell)
1 Set
15-20 Reps
@10
11
Walking Lunge (Dumbbell)
1 Set
12-15 Reps
@10
12
Glute Bridge (Barbell)
1 Set
15-20 Reps
@10
13
Seated Calf Raise
1 Set
15-20 Reps
@10
Day 4
1
Leg Curl
1 Set
6-10 Reps
@10
2
Squat (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
5
Close Grip Bench Press (Smith Machine)
1 Set
15-20 Reps
@10
6
Overhead Press (Barbell)
1 Set
15-20 Reps
@10
7
Pull-Up (Weighted)
1 Set
15-20 Reps
@10
8
Lat Pulldown (Single Arm)
1 Set
15-20 Reps
@10
9
Chest Supported Row (Dumbbell)
1 Set
15-20 Reps
@10
10
Overhead Tricep Extension (Cable)
1 Set
15-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@10
12
Rear Delt Fly (Machine)
1 Set
15-20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lewis R.Age 25, Man
4 months ago
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Doubled in size and not in a good way, worried something has gone wrong