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BoostcampPNG

Chodoy

by Hindotero
1 athletes joined

Program Description

build

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2024 10:51
  • Last Edited
    Feb 21, 2025 11:41

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.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
-
1B
Hammer Curl
3 Sets
10 Reps
-
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Seated Calf Raise
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
2
Hammer Curl
3 Sets
12 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-