Program Description
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Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedApr 29, 2024 08:35
- Last EditedJul 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.
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 Curl1 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 Deck2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Cable Crunch3 Sets
12 Reps
@9.5
Day 3
1
Lat Pulldown1 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 Extension2 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 Curl1 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 Raise2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Reverse Pec Deck2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
Day 5
1
Lat Prayer2 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 Crusher2 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 Kickback1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Hammer Curl1 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 Raise3 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 Crusher1 Set
1 Set
12 Reps
12 Reps
@9.5
@10