Program Description
Muscle development
Program Overview
- LevelNovice
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedApr 18, 2024 02:45
- Last EditedJul 07, 2024 02:43
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Tricep Extension (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Face Pull
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Deadlift (Barbell)
3
8 reps
3
Leg Press
3
10 reps
4
Bent Over Row (Barbell)
3
8 reps
5
Plank
3
0.5 mins
6
Decline Crunch (Weighted)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
2
Arnold Press
3
10 reps
3
Bench Press (Close Grip)
3
8 reps
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
6
Hammer Curl
3
10 reps
7
Shrug (Dumbbell)
3
12 reps
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
4
Tricep Extension (Dumbbell)3 Sets
10 Reps
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
7
Face Pull3 Sets
15 Reps
Day 2
1
Squat (Barbell)4 Sets
8 Reps
2
Deadlift (Barbell)3 Sets
8 Reps
3
Leg Press3 Sets
10 Reps
4
Bent Over Row (Barbell)3 Sets
8 Reps
5
Plank3 Sets
0.5 mins
6
Decline Crunch (Weighted)3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)3 Sets
10 Reps
2
Arnold Press3 Sets
10 Reps
3
Bench Press (Close Grip)3 Sets
8 Reps
4
Push Up3 Sets
AMRAP
@10
5
Front Raise3 Sets
12 Reps
6
Hammer Curl3 Sets
10 Reps
7
Shrug (Dumbbell)3 Sets
12 Reps