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BoostcampPNG

Full corpo

by Gunther Bast
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 08:35
  • Last Edited
    Jul 03, 2024 04:41

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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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Cable Crunch
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9.5
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
7A
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7B
Skull Crusher
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Hip Abductor (Machine)
2
12 reps
RPE 9.5
3B
Hip Adductor (Machine)
2
12 reps
RPE 9.5
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Leg Raise (Captain's Chair)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Walking Lunge (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Skull Crusher
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Cable Crunch
3 Sets
12 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3A
Hip Abductor (Machine)
2 Sets
12 Reps
@9.5
3B
Hip Adductor (Machine)
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Leg Raise (Captain's Chair)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
Day 4
1
Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Walking Lunge (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
3
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
Day 5
1
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
2
Chest Press (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Skull Crusher
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
4
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
5
Tricep Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
2
Chest Supported Row (Machine)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9.5
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6.5
7A
Preacher Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7B
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10