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Kento Nanami Arc Phase 2

by Kikito L.

Program Description

9 week fullbody hypertrophy block

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 20, 2024 05:18
  • Last Edited
    Dec 02, 2024 10:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
T-Bar Row
2
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4A
Incline Curl (Dumbbell)
2
8-12 reps
-
4B
Chest Fly (Dumbbell)
2
8-15 reps
-
5A
Lateral Raise (Dumbbell)
2
8-15 reps
-
5B
Skull Crusher (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
2
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
2
5-8 reps
-
5B
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
6-12 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Hammer Curl
2
8-15 reps
-
4
Lateral Raise (Cable)
2
8-15 reps
-
5A
Leg Press Calf Raises
3
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
10-20 reps
-
2
Leg Press
2
5-8 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Face Pull
2
8-15 reps
-
6A
Overhead Extension (Dumbbell)
2
8-15 reps
-
6B
Wrist Curls
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
-
2
T-Bar Row
2 Sets
6-12 Reps
-
3A
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
3B
Pullover (Dumbbell)
2 Sets
8-15 Reps
-
4A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4B
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
-
5A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
-
5B
Skull Crusher (Dumbbell)
2 Sets
8-15 Reps
-
Day 2
1A
Squat (Smith Machine)
2 Sets
5-8 Reps
-
1B
Neck Extension
2 Sets
10-20 Reps
-
2
Leg Curl
2 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
4A
Hyperextension
2 Sets
10-15 Reps
-
4B
Sissy Squat
2 Sets
5-15 Reps
-
5A
Leg Press Calf Raises
2 Sets
5-8 Reps
-
5B
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
-
3A
Deficit Push Up
2 Sets
AMRAP
-
3B
Hammer Curl
2 Sets
8-15 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-15 Reps
-
5A
Leg Press Calf Raises
3 Sets
10-15 Reps
-
5B
Lying Leg Raise
3 Sets
AMRAP
-
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
1B
Neck Curl
2 Sets
10-20 Reps
-
2
Leg Press
2 Sets
5-8 Reps
-
3
Lat Pulldown
2 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5B
Face Pull
2 Sets
8-15 Reps
-
6A
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
-
6B
Wrist Curls
2 Sets
8-15 Reps
-