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BoostcampPNG

Gym new

by Joshua M.
2 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Apr 04, 2024 02:49
  • Last Edited
    May 09, 2024 02:18
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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
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
Leg Extension
1
3
Leg Raise (Captain's Chair)
1
4
Seated Calf Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
Overhead Tricep Extension (Cable)
1
3
Bicep Curl (Cable)
1
4
V-Handle Tricep Pushdown (Cable)
1
5
Skull Crusher
1
6
Hammer Curl
1
7
Seated Shoulder Press (Dumbbell)
1
8
Lateral Raise (Dumbbell)
1
9
Rear Delt Fly (Machine)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Incline Bench Press (Dumbbell)
1
3
Pec Deck (Machine)
1
4
Lat Pulldown
1
5
Seated Row (Cable)
1
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 2
1
Leg Press (45 Degrees)
1 Set
2
Leg Extension
1 Set
3
Leg Raise (Captain's Chair)
1 Set
4
Seated Calf Raise
1 Set
Day 3
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set
Day 4
1
Preacher Curl (Barbell)
1 Set
2
Overhead Tricep Extension (Cable)
1 Set
3
Bicep Curl (Cable)
1 Set
4
V-Handle Tricep Pushdown (Cable)
1 Set
5
Skull Crusher
1 Set
6
Hammer Curl
1 Set
7
Seated Shoulder Press (Dumbbell)
1 Set
8
Lateral Raise (Dumbbell)
1 Set
9
Rear Delt Fly (Machine)
1 Set
Day 5
1
Bench Press (Barbell)
1 Set
2
Incline Bench Press (Dumbbell)
1 Set
3
Pec Deck (Machine)
1 Set
4
Lat Pulldown
1 Set
5
Seated Row (Cable)
1 Set