Program Description
Simpler workout to help with consistency.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 04, 2024 01:53
- Last EditedJun 14, 2024 01:25
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Standing Calf Raise
3
10 reps
3
Bench Press (Barbell)
3
8 reps
4
Lat Pulldown
3
10 reps
5
Romanian Deadlift (Barbell)
3
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Dip (Assisted)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Standing Calf Raise
3
10 reps
3
Bench Press (Barbell)
3
8 reps
4
Lat Pulldown
3
10 reps
5
Romanian Deadlift (Barbell)
3
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Dip (Assisted)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Standing Calf Raise
3
10 reps
3
Bench Press (Barbell)
3
8 reps
4
Lat Pulldown
3
10 reps
5
Romanian Deadlift (Barbell)
3
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Dip (Assisted)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Standing Calf Raise
3
10 reps
3
Bench Press (Barbell)
3
8 reps
4
Lat Pulldown
3
10 reps
5
Romanian Deadlift (Barbell)
3
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Dip (Assisted)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Hip Thrust (Barbell)
3
8 reps
5
Pec Deck (Machine)
3
15 reps
6
Reverse Pec Deck
3
15 reps
7
Lateral Raise (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Hip Thrust (Barbell)
3
8 reps
5
Pec Deck (Machine)
3
15 reps
6
Reverse Pec Deck
3
15 reps
7
Lateral Raise (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Hip Thrust (Barbell)
3
8 reps
5
Pec Deck (Machine)
3
15 reps
6
Reverse Pec Deck
3
15 reps
7
Lateral Raise (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Hip Thrust (Barbell)
3
8 reps
5
Pec Deck (Machine)
3
15 reps
6
Reverse Pec Deck
3
15 reps
7
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Military Press (Barbell)
3
8 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Leg Extension
3
12 reps
6
Abs Crunch (Machine)
3
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Military Press (Barbell)
3
8 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Leg Extension
3
12 reps
6
Abs Crunch (Machine)
3
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Military Press (Barbell)
3
8 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Leg Extension
3
12 reps
6
Abs Crunch (Machine)
3
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Military Press (Barbell)
3
8 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Leg Extension
3
12 reps
6
Abs Crunch (Machine)
3
12 reps
7
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Close Grip)
3
5 reps
3
Dumbbell Row
3
12 reps
4
Walking Lunge (Dumbbell)
3
12 reps
5
Dip (Assisted)
3
12 reps
6
Abs Crunch (Machine)
3
10 reps
7
Single-Arm Cable Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Close Grip)
3
5 reps
3
Dumbbell Row
3
12 reps
4
Walking Lunge (Dumbbell)
3
12 reps
5
Dip (Assisted)
3
12 reps
6
Abs Crunch (Machine)
3
10 reps
7
Single-Arm Cable Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Close Grip)
3
5 reps
3
Dumbbell Row
3
12 reps
4
Walking Lunge (Dumbbell)
3
12 reps
5
Dip (Assisted)
3
12 reps
6
Abs Crunch (Machine)
3
10 reps
7
Single-Arm Cable Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Bench Press (Close Grip)
3
5 reps
3
Dumbbell Row
3
12 reps
4
Walking Lunge (Dumbbell)
3
12 reps
5
Dip (Assisted)
3
12 reps
6
Abs Crunch (Machine)
3
10 reps
7
Single-Arm Cable Curl
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Reverse Grip Lat Pulldown
3
10 reps
4
Hip Thrust (Barbell)
3
12 reps
5
Seated Face Pull
3
12 reps
6
Lateral Raise (Dumbbell)
3
10 reps
7
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Reverse Grip Lat Pulldown
3
10 reps
4
Hip Thrust (Barbell)
3
12 reps
5
Seated Face Pull
3
12 reps
6
Lateral Raise (Dumbbell)
3
10 reps
7
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Reverse Grip Lat Pulldown
3
10 reps
4
Hip Thrust (Barbell)
3
12 reps
5
Seated Face Pull
3
12 reps
6
Lateral Raise (Dumbbell)
3
10 reps
7
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Reverse Grip Lat Pulldown
3
10 reps
4
Hip Thrust (Barbell)
3
12 reps
5
Seated Face Pull
3
12 reps
6
Lateral Raise (Dumbbell)
3
10 reps
7
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown (Neutral Grip)
3
15 reps
4
Leg Curl
3
12 reps
5
Seated Face Pull
3
15 reps
6
Single Arm Tricep Extension (Cable)
3
12 reps
7
Standing Calf Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown (Neutral Grip)
3
15 reps
4
Leg Curl
3
12 reps
5
Seated Face Pull
3
15 reps
6
Single Arm Tricep Extension (Cable)
3
12 reps
7
Standing Calf Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown (Neutral Grip)
3
15 reps
4
Leg Curl
3
12 reps
5
Seated Face Pull
3
15 reps
6
Single Arm Tricep Extension (Cable)
3
12 reps
7
Standing Calf Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown (Neutral Grip)
3
15 reps
4
Leg Curl
3
12 reps
5
Seated Face Pull
3
15 reps
6
Single Arm Tricep Extension (Cable)
3
12 reps
7
Standing Calf Raise
3
10 reps
Week 1
1 / 8 Weeks
Day 3
1
Walking Lunge (Dumbbell)3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
3
Reverse Grip Lat Pulldown3 Sets
10 Reps
4
Hip Thrust (Barbell)3 Sets
12 Reps
5
Seated Face Pull3 Sets
12 Reps
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
7
Leg Curl3 Sets
10 Reps
Day 1
1
Squat (Barbell)3 Sets
6 Reps
2
Standing Calf Raise3 Sets
10 Reps
3
Bench Press (Barbell)3 Sets
8 Reps
4
Lat Pulldown3 Sets
10 Reps
5
Romanian Deadlift (Barbell)3 Sets
10 Reps
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
7
Dip (Assisted)3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)3 Sets
5 Reps
2
Military Press (Barbell)3 Sets
8 Reps
3
Chest Supported Row (Dumbbell)3 Sets
12 Reps
4
Pec Deck (Machine)3 Sets
12 Reps
5
Leg Extension3 Sets
12 Reps
6
Abs Crunch (Machine)3 Sets
12 Reps
7
Skull Crusher3 Sets
12 Reps