logo
BoostcampPNG

2025|One

by User A
3.0
(1 rating)

Program Description

my balanced workout. It's more personal and may not fit you.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 20, 2024 02:30
  • Last Edited
    Jan 09, 2025 12:36
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Machine)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Machine)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2
Pec Deck (Machine)
3
10-12 reps
RPE 8
3
Lying Side Lateral Raise
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lats Singel Cabel Row
3
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
10-12 reps
RPE 8
7
Medicine Ball SitUps
3
15-20 reps
RPE 8
8
Lying Leg Raise
3
15-20 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
12-15 reps
RPE 8
7
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
8
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
1
12-15 reps
RPE 1
7
Seated Calf Raise
1
12-15 reps
RPE 1
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
10
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Cable Curl (single arm)
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Laying Triceps Extension (Barbell)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
T-Bar Row
3
10-12 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Calf Raise Smith. Platta Under
3
12-15 reps
RPE 8
8
Deadlift (Smith Machine)
3
8-10 reps
RPE 8
9
Glute Machine
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Squat (Smith Machine)
3
10-12 reps
RPE 8
5
Shoulder Press (Machine)
3
10-12 reps
RPE 8
6
Medicine Ball SitUps
3
15-20 reps
RPE 8
7
Leg Press
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Squat (Smith Machine)
3
10-12 reps
RPE 8
5
Shoulder Press (Machine)
3
10-12 reps
RPE 8
6
Medicine Ball SitUps
3
15-20 reps
RPE 8
7
Leg Press
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Hammer Curl
3
10-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
Medicine Ball SitUps
3
15-20 reps
RPE 8
6
Leg Press
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Squat (Smith Machine)
3
10-12 reps
RPE 8
9
Plank
3
2 mins
RPE 8
10
Chest Press (Machine)
3
10-12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
2
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
3
Lying Side Lateral Raise
3 Sets
10-12 Reps
@8
4
Overhead Press (Machine)
3 Sets
10-12 Reps
@8
5
Lats Singel Cabel Row
3 Sets
10-12 Reps
@8
6
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
7
Medicine Ball SitUps
3 Sets
15-20 Reps
@8
8
Lying Leg Raise
3 Sets
15-20 Reps
@8
9
Plank
3 Sets
2 mins
@8
Day 2
1
Behind The Back Cable Curl (single arm)
3 Sets
10-12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
3
Laying Triceps Extension (Barbell)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Leg Curl
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
3 Sets
12-15 Reps
@8
7
Deadlift (Smith Machine)
3 Sets
8-10 Reps
@8
8
Calf Raise Smith. Platta Under
3 Sets
12-15 Reps
@8
9
Glute Machine
3 Sets
12-15 Reps
@8
Day 3
1
Barbell Row
3 Sets
10-12 Reps
@8
2
Dip (Weighted)
3 Sets
10-12 Reps
@8
3
Hammer Curl
3 Sets
10-12 Reps
@8
4
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-12 Reps
@8
6
Medicine Ball SitUps
3 Sets
15-20 Reps
@8
7
Leg Press
3 Sets
10-12 Reps
@8
8
Chest Press (Machine)
3 Sets
10-12 Reps
@8
9
Plank
3 Sets
2 mins
@8