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Actual Gains Lvl 1 Meso-Cycle

by Ebenezer A.
2 athletes joined
5.0
(1 rating)

Program Description

True Hypertrophy for a modern physique. This is part one. You should be able to compete this program in most gyms. Nothing fancy here, you’ll be able to hit all body parts twice a week with this so the workouts aren’t designed to kill you or over tax your muscles. The program is designed for rewarding those who are consistent and show up everyday.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 06:40
  • Last Edited
    May 07, 2024 10:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2
Chest Fly (Machine)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lying Tricep Extension (Barbell)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
2
Chest Supported Row (Machine)
3
3
Lat Pulldown
3
4
Bicep Curl (EZ Bar)
3
5
Seated Dumbbell Curl
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
2
Leg Curl
3
3
Leg Extension
3
4
Hanging Leg Raise
3
5
Cable Crunch
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
2
Run
1
30 mins
3
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
2
Chest Fly (Cable)
3
3
Shoulder Press (Plate Loaded)
3
4
One Arm Lateral Raise (Cable)
3
5
Single Arm Tricep Extension (Cable)
3
6
Dip (Bodyweight)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
Seated Row (Cable)
3
3
High Row
3
4
Preacher Curl (Barbell)
3
5
Bicep Curl (Cable)
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Lying Leg Curl
3
3
Single Leg Press
3
4
Lying Leg Raise
3
5
Decline Crunch
3
Week 1
1 / 8 Weeks
Day 3
1
Leg Press (45 Degrees)
4 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Hanging Leg Raise
3 Sets
5
Cable Crunch
3 Sets
Day 6
1
Pull-Up (Assisted)
3 Sets
2
Seated Row (Cable)
3 Sets
3
High Row
3 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Bicep Curl (Cable)
3 Sets
Day 7
1
Squat (Barbell)
4 Sets
2
Lying Leg Curl
3 Sets
3
Single Leg Press
3 Sets
4
Lying Leg Raise
3 Sets
5
Decline Crunch
3 Sets
Day 1
1
Incline Bench Press (Barbell)
4 Sets
2
Chest Fly (Machine)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Shoulder Press (Plate Loaded)
3 Sets
4
One Arm Lateral Raise (Cable)
3 Sets
5
Single Arm Tricep Extension (Cable)
3 Sets
6
Dip (Bodyweight)
3 Sets
Day 2
1
Chin-Up (Assisted)
3 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
5
Seated Dumbbell Curl
4 Sets
Day 4
1
Shadow Boxing
5 Sets
5 mins
2
Run
1 Set
30 mins
3
Yoga
1 Set
30 mins
@6.5