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by Touvike T.

Program Description

Lihaskasvu

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 10, 2024 04:20
  • Last Edited
    Oct 10, 2024 04:41
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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
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2
Leg Press
4 Sets
20 Reps
-
3
Lunge (Bodyweight)
3 Sets
10 Reps
-
4
Leg Curl
4 Sets
20 Reps
-
5
Bulgarian Split Squat (Bodyweight)
4 Sets
12 Reps
-
Day 2
1
T-Bar Row
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Front Raise
4 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
-
2
Single Leg Press
2 Sets
20 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Walking Lunge
3 Sets
60 Reps
-
Day 4
1
Push Press (Barbell)
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-