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by Garrett M.
1.0
(1 rating)

Program Description

Upper body focused with minor legs.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 20, 2024 03:01
  • Last Edited
    Oct 13, 2024 04:14

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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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
7
Glute Kickback
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Machine)
2
4
Dip (Bodyweight)
4
5
Shoulder Press (Machine)
3
6
Leg Press (45 Degrees)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
Lat Pulldown
3
3
Chest Supported Row (Machine)
2
4
Seated Row (Cable)
2
5
Bicep Curl (Cable)
4
6
Straight Leg Calf Raise
3
7
Lying Leg Curl
2
8
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
2
Overhead Tricep Extension (Cable)
3
3
Tricep Pushdown (Cable)
3
4
Lateral Raise (Dumbbell)
4
5
Romanian Deadlift (Barbell)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
2
Preacher Curl (Barbell)
3
3
Bicep Curl (Cable)
3
4
Pull-Up (Assisted)
4
5
Incline Bench Press (Smith Machine)
3
6
Wrist Curls
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Lateral Raise (Dumbbell)
4
3
Shrug (Dumbbell)
4
4
Deadlift (Barbell)
2
5
Leg Extension
2
6
Lying Leg Curl
2
7
Standing Calf Raise
3
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
2 Sets
2
Lat Pulldown
3 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Seated Row (Cable)
2 Sets
5
Bicep Curl (Cable)
4 Sets
6
Straight Leg Calf Raise
3 Sets
7
Lying Leg Curl
2 Sets
8
Wrist Curls
3 Sets
Day 3
1
Skull Crusher
3 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Romanian Deadlift (Barbell)
2 Sets
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
2
Preacher Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
Pull-Up (Assisted)
4 Sets
5
Incline Bench Press (Smith Machine)
3 Sets
6
Wrist Curls
4 Sets
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Shrug (Dumbbell)
4 Sets
4
Deadlift (Barbell)
2 Sets
5
Leg Extension
2 Sets
6
Lying Leg Curl
2 Sets
7
Standing Calf Raise
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Incline Bench Press (Smith Machine)
2 Sets
3
Chest Fly (Machine)
2 Sets
4
Dip (Bodyweight)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Leg Press (45 Degrees)
2 Sets
7
Glute Kickback
2 Sets