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BoostcampPNG

Bodybuilding Phase 1

by George K.
5 athletes joined

Program Description

To help jumpstart you to see growth in 4 weeks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 15, 2024 06:00
  • Last Edited
    Aug 19, 2024 02:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Lying Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Lying Leg Curl
4
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Lying Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Lying Leg Curl
4
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9.5
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5
8
Shrug (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
12-15 reps
RPE 9
4
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9.5
8
Shrug (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
8-12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9.5
8
Shrug (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
RPE 9
3
Pullover (Dumbbell)
4
12-15 reps
RPE 9
4
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9.5
5
Wide Grip Pull-Up
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9.5
8
Shrug (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
8-12 reps
RPE 10
5
Spider Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Tricep Extension (Cable)
4
12-15 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
12-15 reps
RPE 10
5
Spider Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
8-12 reps
RPE 10
5
Spider Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Tricep Extension (Cable)
4
12-15 reps
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
4
12-15 reps
RPE 10
5
Spider Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 10
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9.5
3
Leg Extension
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9.5
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 9.5
3
Leg Extension
4
12-15 reps
RPE 10
4
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 10
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Hack Squat
3
12-15 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
8-12 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
7
Lateral Raise (Machine)
4
8-12 reps
RPE 10
8
Face Pull
4
8-12 reps
RPE 9
9
Shrug (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
12-15 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
12-15 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9.5
7
Lateral Raise (Machine)
4
12-15 reps
RPE 10
8
Face Pull
4
12-15 reps
RPE 9
9
Shrug (Dumbbell)
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
8-12 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9.5
7
Lateral Raise (Machine)
4
8-12 reps
RPE 10
8
Face Pull
4
8-12 reps
RPE 9
9
Shrug (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
4
12-15 reps
RPE 9.5
3
Pec Fly (Dumbbell)
4
12-15 reps
RPE 9.5
4
Bench Press (Wide Grip)
3
15-20 reps
RPE 9.5
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9.5
7
Lateral Raise (Machine)
4
12-15 reps
RPE 10
8
Face Pull
4
12-15 reps
RPE 9
9
Shrug (Dumbbell)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Hammer Curl
4
8-1 reps
RPE 10
5
Concentration Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
4
Hammer Curl
4
12-15 reps
RPE 10
5
Concentration Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
8-12 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Hammer Curl
4
8-1 reps
RPE 10
5
Concentration Curl
4
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Light Jog
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
RPE 10
2
Dip (Weighted)
3
15-20 reps
RPE 10
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
4
Hammer Curl
4
12-15 reps
RPE 10
5
Concentration Curl
4
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12-15 reps
RPE 10
7
Light Jog
1
2 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
2
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
@9
3
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@9.5
5
Wide Grip Pull-Up
3 Sets
10-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5
8
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@9.5
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Lying Leg Curl
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
4 Sets
20 Reps
@9
Day 3
1
Skull Crusher
4 Sets
8-12 Reps
@10
2
Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
3
Dip (Bodyweight)
3 Sets
15-20 Reps
@10
4
Alternating Dumbbell Curl
4 Sets
8-12 Reps
@10
5
Spider Curl
4 Sets
8-12 Reps
@10
6
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@10
7
Light Jog
1 Set
2 mins
@6.5
Day 4
1
Squat (Barbell)
4 Sets
8-12 Reps
@9.5
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@9.5
3
Leg Extension
4 Sets
8-12 Reps
@10
4
Leg Curl
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Hack Squat
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
15-20 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
3
Pec Fly (Dumbbell)
4 Sets
8-12 Reps
@9.5
4
Bench Press (Wide Grip)
3 Sets
15-20 Reps
@9.5
5
Upright Row (Dumbbell)
4 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@9.5
7
Lateral Raise (Machine)
4 Sets
8-12 Reps
@10
8
Face Pull
4 Sets
8-12 Reps
@9
9
Shrug (Dumbbell)
4 Sets
8-12 Reps
@10
Day 6
1
Skull Crusher
4 Sets
8-12 Reps
@10
2
Dip (Weighted)
3 Sets
15-20 Reps
@10
3
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
4
Hammer Curl
4 Sets
8-1 Reps
@10
5
Concentration Curl
4 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@10
7
Light Jog
1 Set
2 mins
-