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BoostcampPNG

Q2 6 week programma

by
2 athletes joined

Program Description

Just to make a quick but good workout programme with several workouts

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 06:50
  • Last Edited
    Jul 08, 2024 03:08
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Face Pull
4
10-15 reps
-
6
Meadow Row
4
10-12 reps
-
7
Plank
4
-
8
Sit Up
4
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
4
8-10 reps
-
3
Split Squat (Smith Machine)
4
5-8 reps
-
4
Back Extension (Weighted)
4
10-15 reps
-
5
Hip Abductor (Machine)
4
8-10 reps
-
6
Lunge (Kettlebell)
4
8-10 reps
-
7
Plank
4
-
8
Wood Chop
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
4
Push Press (Barbell)
4
10-12 reps
-
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
6
Shrug (Dumbbell)
4
10-15 reps
-
7
Plank
4
-
8
V-Up
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Dip (Bodyweight)
4
8-12 reps
-
3
Bicep Curl (Cable)
4
8-10 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Single Arm Pushdown
4
8-10 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Side Bend (Dumbbell)
4
10-15 reps
-
8
Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
4
8-10 reps
-
3
Split Squat (Smith Machine)
4
5-8 reps
-
4
Back Extension (Weighted)
4
10-15 reps
-
5
Hip Abductor (Machine)
4
8-10 reps
-
6
Lunge (Kettlebell)
4
8-10 reps
-
7
Plank
4
-
8
Wood Chop
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Face Pull
4
10-15 reps
-
6
Meadow Row
4
10-12 reps
-
7
Plank
4
-
8
Sit Up
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Dip (Bodyweight)
4
8-12 reps
-
3
Bicep Curl (Cable)
4
8-10 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Single Arm Pushdown
4
8-10 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Side Bend (Dumbbell)
4
10-15 reps
-
8
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
4
Push Press (Barbell)
4
10-12 reps
-
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
6
Shrug (Dumbbell)
4
10-15 reps
-
7
Plank
4
-
8
V-Up
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Decline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Cable Crossover
4
12 reps
-
6
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
8
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Face Pull
4
10-15 reps
-
6
Meadow Row
4
10-12 reps
-
7
Plank
4
-
8
Sit Up
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-12 reps
-
2
High Pull
4
5-8 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Rear Delt Row
4
10-12 reps
-
5
Face Pull
4
10-15 reps
-
6
Shrug (Dumbbell)
4
10 reps
-
7
Abs Crunch (Bodyweight)
4
10-15 reps
-
8
Plank
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
4
8-10 reps
-
3
Split Squat (Smith Machine)
4
5-8 reps
-
4
Back Extension (Weighted)
4
10-15 reps
-
5
Hip Abductor (Machine)
4
8-10 reps
-
6
Lunge (Kettlebell)
4
8-10 reps
-
7
Plank
4
-
8
Wood Chop
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Single Arm Pushdown
4
8-12 reps
-
3
Skull Crusher (Barbell)
4
8-10 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Alternating Dumbbell Curl
4
8-10 reps
-
6
Bicep Curl (EZ Bar)
4
8-10 reps
-
7
Cable Crunch
4
8-12 reps
-
8
Russian Twist
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Underhand Lat Pulldown
4
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
5
Deadlift (Smith Machine)
4
8-10 reps
-
6
Hyperextension
4
8-15 reps
-
7
Side Bend (Dumbbell)
4
15-20 reps
-
8
V-Up
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
4
Push Press (Barbell)
4
10-12 reps
-
5
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
6
Shrug (Dumbbell)
4
10-15 reps
-
7
Plank
4
-
8
V-Up
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
-
2
Leg Extension
4
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Hamstring Curl
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
10-25 reps
-
8
Side Bend (Dumbbell)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Dip (Bodyweight)
4
8-12 reps
-
3
Bicep Curl (Cable)
4
8-10 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Single Arm Pushdown
4
8-10 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Side Bend (Dumbbell)
4
10-15 reps
-
8
Plank
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Bench Pullover
4
8-10 reps
-
5
Pec Fly (Dumbbell)
4
8-10 reps
-
6
Push Up
4
10-25 reps
-
7
Plank
3
-
8
Side Plank
3
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
-
5
Cable Crossover
4 Sets
12 Reps
-
6
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
-
8
Plank
3 Sets
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
10-12 Reps
-
2
Dumbbell Row
4 Sets
8-10 Reps
-
3
Underhand Lat Pulldown
4 Sets
10-12 Reps
-
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
-
5
Deadlift (Smith Machine)
4 Sets
8-10 Reps
-
6
Hyperextension
4 Sets
8-15 Reps
-
7
Side Bend (Dumbbell)
4 Sets
15-20 Reps
-
8
V-Up
4 Sets
10 Reps
-
Day 6
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Dip (Bodyweight)
3 Sets
-
4
Dumbbell Bench Pullover
4 Sets
8-10 Reps
-
5
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
-
6
Push Up
4 Sets
10-25 Reps
-
7
Plank
3 Sets
-
8
Side Plank
3 Sets
-
Day 3
1
Military Press (Barbell)
4 Sets
8-12 Reps
-
2
High Pull
4 Sets
5-8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
4
Rear Delt Row
4 Sets
10-12 Reps
-
5
Face Pull
4 Sets
10-15 Reps
-
6
Shrug (Dumbbell)
4 Sets
10 Reps
-
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
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8
Plank
4 Sets
-
Day 4
1
Squat (Low Bar)
4 Sets
8-10 Reps
-
2
Leg Extension
4 Sets
10-15 Reps
-
3
Leg Press
4 Sets
8-10 Reps
-
4
Hamstring Curl
4 Sets
8-10 Reps
-
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
10-15 Reps
-
7
Reverse Abs Crunch (Bodyweight)
4 Sets
10-25 Reps
-
8
Side Bend (Dumbbell)
4 Sets
10-15 Reps
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Day 5
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
2
Single Arm Pushdown
4 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
4 Sets
8-10 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
-
5
Alternating Dumbbell Curl
4 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
-
7
Cable Crunch
4 Sets
8-12 Reps
-
8
Russian Twist
4 Sets
8-10 Reps
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