logo
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
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
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
-