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Going Ninja

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5 athletes joined

Program Description

Transforming you into a ripped assassin.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2024 12:49
  • Last Edited
    Aug 25, 2024 01:23
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Pendlay Row
4
12 reps
3
Incline Bench Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
AMRAP
6
Bicep Curl (EZ Bar)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Seated Overhead Press (Dumbbell)
4
12 reps
3
Deadlift (Barbell)
4
12 reps
4
Lateral Raise (Cable)
4
12 reps
5
Reverse Pec Deck
3
20 reps
6
Tricep Extension (Dumbbell)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Incline Bench Press (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12 reps
4
Dip (Bodyweight)
4
AMRAP
5
Chest Press (Machine)
3
12 reps
6
Incline Curl (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
2
Trap Bar Deadlift
4
12 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Seated Hamstring Curl
3
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Deadlift (Barbell)
4 Sets
12 Reps
4
Lateral Raise (Cable)
4 Sets
12 Reps
5
Reverse Pec Deck
3 Sets
20 Reps
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Dip (Bodyweight)
4 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
12 Reps
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Trap Bar Deadlift
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps