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Perfect body version 1.1

by Jøtªni

Program Description

Strength,size, my first step in making the ultimate body

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 03, 2024 02:56
  • Last Edited
    Nov 27, 2024 09:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Face Pull
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Spider Curl
3
10 reps
-
7
Battle Ropes
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
High Pull
3
10 reps
-
3
Incline dumbell skiers
3
10 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Battle Ropes
2
1 mins
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
High Pull
3
10 reps
-
3
Incline dumbell skiers
3
10 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Battle Ropes
2
1 mins
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
High Pull
3
10 reps
-
3
Incline dumbell skiers
3
10 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Battle Ropes
2
1 mins
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20-30 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dead Hang
1
1 mins
-
5
Wrist Curls
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Suitcase Carry
2
1 mins
-
6
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Suitcase Carry
2
1 mins
-
6
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Suitcase Carry
2
1 mins
-
6
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Tricep Kickback
3
10 reps
-
7
Dip (Assisted)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Incline dumbell skiers
2
-
5
Kettlebell Halo
2
-
6
Spider Curl
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Incline dumbell skiers
2
-
5
Kettlebell Halo
2
-
6
Spider Curl
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Incline dumbell skiers
2
-
5
Kettlebell Halo
2
-
6
Spider Curl
1
-
7
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
15 reps
-
4
Clean Deadlift
3
8 reps
-
5
Lunge (Dumbbell)
3
15 reps
-
6
Straight Leg Calf Raise
3
15 reps
-
7
Pogo Hop
2
20 reps
-
8
Hip Thrust (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Straight Bar Lat Extension
4
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dip (Assisted)
3
15 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Straight Bar Lat Extension
4
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dip (Assisted)
3
15 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Straight Bar Lat Extension
4
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dip (Assisted)
3
15 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
12 reps
-
4
Clean Deadlift
3
8 reps
-
5
Pogo Hop
2
15 reps
-
6
Glute Bridge (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Straight Leg Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
12 reps
-
4
Clean Deadlift
3
8 reps
-
5
Pogo Hop
2
15 reps
-
6
Lying Leg Curl
3
10 reps
-
7
Straight Leg Calf Raise
3
12 reps
-
8
Hip Thrust (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Box Jump
2
15 reps
-
3
Leg Extension
3
12 reps
-
4
Clean Deadlift
3
8 reps
-
5
Pogo Hop
2
15 reps
-
6
Glute Bridge (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Straight Leg Calf Raise
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Face Pull
3 Sets
10 Reps
-
4
Reverse Pec Deck
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Spider Curl
3 Sets
10 Reps
-
7
Battle Ropes
2 Sets
1 mins
-
Day 2
1
Push Up
2 Sets
20-30 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dead Hang
1 Set
1 mins
-
5
Wrist Curls
3 Sets
10 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
-
7
Suitcase Carry
2 Sets
1 mins
-
Day 3
1
Pull-Up (Assisted)
3 Sets
15 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
7
Dip (Assisted)
2 Sets
20 Reps
-
Day 4
1
Hack Squat
3 Sets
12 Reps
-
2
Box Jump
2 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Clean Deadlift
3 Sets
8 Reps
-
5
Lunge (Dumbbell)
3 Sets
15 Reps
-
6
Straight Leg Calf Raise
3 Sets
15 Reps
-
7
Pogo Hop
2 Sets
20 Reps
-
8
Hip Thrust (Machine)
3 Sets
12 Reps
-