Program Description
Bulking all the major muscle with focus on upper body
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedMay 31, 2024 03:53
- Last EditedSep 04, 2024 05:36
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.
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Lat Pulldown
3
15 reps
4A
Tricep Pushdown (Cable)
3
20 reps
4B
Lateral Raise (Cable)
3
20 reps
5
Preacher Curl (Dumbbell)
3
15 reps
6
Lying Leg Curl
3
15 reps
7
Leg Press (45 Degrees)
2
8 reps
8
Abs Crunch (Machine)
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Lat Pulldown
3
15 reps
4A
Tricep Pushdown (Cable)
3
20 reps
4B
Lateral Raise (Cable)
3
20 reps
5
Preacher Curl (Dumbbell)
3
15 reps
6
Lying Leg Curl
3
15 reps
7
Leg Press (45 Degrees)
2
8 reps
8
Abs Crunch (Machine)
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Lat Pulldown
3
15 reps
4A
Tricep Pushdown (Cable)
3
20 reps
4B
Lateral Raise (Cable)
3
20 reps
5
Preacher Curl (Dumbbell)
3
15 reps
6
Lying Leg Curl
3
15 reps
7
Leg Press (45 Degrees)
2
8 reps
8
Abs Crunch (Machine)
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
2
Dumbbell Row
3
12 reps
3
Chest Press (Machine)
3
15 reps
4
Hammer Curl
3
15 reps
5A
Overhead Press (Barbell)
3
15 reps
5B
Skull Crusher
3
15 reps
6
Lying Leg Curl
3
8 reps
7
Leg Press (45 Degrees)
3
20 reps
8
Abs Crunch (Machine)
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
2
Dumbbell Row
3
12 reps
3
Chest Press (Machine)
3
15 reps
4
Hammer Curl
3
15 reps
5A
Overhead Press (Barbell)
3
15 reps
5B
Skull Crusher
3
15 reps
6
Lying Leg Curl
3
8 reps
7
Leg Press (45 Degrees)
3
20 reps
8
Abs Crunch (Machine)
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
2
Dumbbell Row
3
12 reps
3
Chest Press (Machine)
3
15 reps
4
Hammer Curl
3
15 reps
5A
Overhead Press (Barbell)
3
15 reps
5B
Skull Crusher
3
15 reps
6
Lying Leg Curl
3
8 reps
7
Leg Press (45 Degrees)
3
20 reps
8
Abs Crunch (Machine)
1
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
12 reps
2
Face Pull
3
20 reps
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
4A
Skull Crusher
3
12 reps
4B
Chest Fly (Cable)
3
20 reps
5
Seated Row (Cable)
3
15 reps
6
Lying Leg Curl
3
12 reps
7
Leg Press (45 Degrees)
3
15 reps
8
Abs Crunch (Machine)
1
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
12 reps
2
Face Pull
3
20 reps
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
4A
Skull Crusher
3
12 reps
4B
Chest Fly (Cable)
3
20 reps
5
Seated Row (Cable)
3
15 reps
6
Lying Leg Curl
3
12 reps
7
Leg Press (45 Degrees)
3
15 reps
8
Abs Crunch (Machine)
1
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8 reps
12 reps
2
Face Pull
3
20 reps
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
4A
Skull Crusher
3
12 reps
4B
Chest Fly (Cable)
3
20 reps
5
Seated Row (Cable)
3
15 reps
6
Lying Leg Curl
3
12 reps
7
Leg Press (45 Degrees)
3
15 reps
8
Abs Crunch (Machine)
1
50 reps
Week 1
1 / 3 Weeks
Day 1
1
Chest Press (Machine)2 Sets
1 Set
8 Reps
12 Reps
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
3
Lat Pulldown3 Sets
15 Reps
4A
Tricep Pushdown (Cable)3 Sets
20 Reps
4B
Lateral Raise (Cable)3 Sets
20 Reps
5
Preacher Curl (Dumbbell)3 Sets
15 Reps
6
Lying Leg Curl3 Sets
15 Reps
7
Leg Press (45 Degrees)2 Sets
8 Reps
8
Abs Crunch (Machine)1 Set
50 Reps
Day 2
1
Underhand Lat Pulldown3 Sets
12 Reps
2
Dumbbell Row3 Sets
12 Reps
3
Chest Press (Machine)3 Sets
15 Reps
4
Hammer Curl3 Sets
15 Reps
5A
Overhead Press (Barbell)3 Sets
15 Reps
5B
Skull Crusher3 Sets
15 Reps
6
Lying Leg Curl3 Sets
8 Reps
7
Leg Press (45 Degrees)3 Sets
20 Reps
8
Abs Crunch (Machine)1 Set
50 Reps
Day 3
1
Seated Overhead Press (Dumbbell)2 Sets
1 Set
8 Reps
12 Reps
2
Face Pull3 Sets
20 Reps
3
Bicep Curl (Barbell)2 Sets
1 Set
8 Reps
12 Reps
4A
Skull Crusher3 Sets
12 Reps
4B
Chest Fly (Cable)3 Sets
20 Reps
5
Seated Row (Cable)3 Sets
15 Reps
6
Lying Leg Curl3 Sets
12 Reps
7
Leg Press (45 Degrees)3 Sets
15 Reps
8
Abs Crunch (Machine)1 Set
50 Reps