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BoostcampPNG

JSS

by 전 승식
11 athletes joined
5.0
(1 rating)

Program Description

Bodybody

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 28, 2024 06:27
  • Last Edited
    Oct 07, 2024 02:24

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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Bench Press (Barbell)
5
3
Chest Press (Machine)
4
4
Overhead Press (Machine)
5
5
Chest Supported Row (Machine)
5
6
High Row
3
7
Lateral Raise (Cable)
4
8A
Bicep Curl (Cable)
3
8B
Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Bench Press (Barbell)
5
3
Chest Press (Machine)
4
4
Overhead Press (Machine)
5
5
Chest Supported Row (Machine)
5
6
High Row
3
7
Lateral Raise (Cable)
4
8A
Bicep Curl (Cable)
3
8B
Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Bench Press (Barbell)
5
3
Chest Press (Machine)
4
4
Overhead Press (Machine)
5
5
Chest Supported Row (Machine)
5
6
High Row
3
7
Lateral Raise (Cable)
4
8A
Bicep Curl (Cable)
3
8B
Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Bench Press (Barbell)
5
3
Chest Press (Machine)
4
4
Overhead Press (Machine)
5
5
Chest Supported Row (Machine)
5
6
High Row
3
7
Lateral Raise (Cable)
4
8A
Bicep Curl (Cable)
3
8B
Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Bench Press (Barbell)
5
3
Chest Press (Machine)
4
4
Overhead Press (Machine)
5
5
Chest Supported Row (Machine)
5
6
High Row
3
7
Lateral Raise (Cable)
4
8A
Bicep Curl (Cable)
3
8B
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Hack Squat
4
3
Leg Press
4
4
Hip Thrust (Barbell)
3
5
Single Leg Press
3
6
Reverse Abs Crunch (Bodyweight)
3
7
Abs Crunch (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Hack Squat
4
3
Leg Press
4
4
Hip Thrust (Barbell)
3
5
Single Leg Press
3
6
Reverse Abs Crunch (Bodyweight)
3
7
Abs Crunch (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Hack Squat
4
3
Leg Press
4
4
Hip Thrust (Barbell)
3
5
Single Leg Press
3
6
Reverse Abs Crunch (Bodyweight)
3
7
Abs Crunch (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Hack Squat
4
3
Leg Press
4
4
Hip Thrust (Barbell)
3
5
Single Leg Press
3
6
Reverse Abs Crunch (Bodyweight)
3
7
Abs Crunch (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Hack Squat
4
3
Leg Press
4
4
Hip Thrust (Barbell)
3
5
Single Leg Press
3
6
Reverse Abs Crunch (Bodyweight)
3
7
Abs Crunch (Bodyweight)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
2
Incline Chest Press (Machine)
5
3
Lateral Raise (Cable)
8
4
Shoulder Press (Machine)
3
5
Seated Dip (Machine)
3
6
Rear Delt Fly (Machine)
3
7
Face Pull
3
8
Bench Press (Close Grip)
3
9
Tricep Pushdown (Cable)
3
10
Tricep Rope Push Down (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
2
Incline Chest Press (Machine)
5
3
Lateral Raise (Cable)
8
4
Shoulder Press (Machine)
3
5
Seated Dip (Machine)
3
6
Rear Delt Fly (Machine)
3
7
Face Pull
3
8
Bench Press (Close Grip)
3
9
Tricep Pushdown (Cable)
3
10
Tricep Rope Push Down (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
2
Incline Chest Press (Machine)
5
3
Lateral Raise (Cable)
8
4
Shoulder Press (Machine)
3
5
Seated Dip (Machine)
3
6
Rear Delt Fly (Machine)
3
7
Face Pull
3
8
Bench Press (Close Grip)
3
9
Tricep Pushdown (Cable)
3
10
Tricep Rope Push Down (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
2
Incline Chest Press (Machine)
5
3
Lateral Raise (Cable)
8
4
Shoulder Press (Machine)
3
5
Seated Dip (Machine)
3
6
Rear Delt Fly (Machine)
3
7
Face Pull
3
8
Bench Press (Close Grip)
3
9
Tricep Pushdown (Cable)
3
10
Tricep Rope Push Down (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
2
Incline Chest Press (Machine)
5
3
Lateral Raise (Cable)
8
4
Shoulder Press (Machine)
3
5
Seated Dip (Machine)
3
6
Rear Delt Fly (Machine)
3
7
Face Pull
3
8
Bench Press (Close Grip)
3
9
Tricep Pushdown (Cable)
3
10
Tricep Rope Push Down (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
2
Lat Pulldown
5
3
Seated Wide-Grip Row (Cable)
5
4
Low Row
4
5
Lat Pulldown (Neutral Grip)
3
6
Arm Curl
3
7
Bicep Curl (Machine)
3
8
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
2
Lat Pulldown
5
3
Seated Wide-Grip Row (Cable)
5
4
Low Row
4
5
Lat Pulldown (Neutral Grip)
3
6
Arm Curl
3
7
Bicep Curl (Machine)
3
8
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
2
Lat Pulldown
5
3
Seated Wide-Grip Row (Cable)
5
4
Low Row
4
5
Lat Pulldown (Neutral Grip)
3
6
Arm Curl
3
7
Bicep Curl (Machine)
3
8
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
2
Lat Pulldown
5
3
Seated Wide-Grip Row (Cable)
5
4
Low Row
4
5
Lat Pulldown (Neutral Grip)
3
6
Arm Curl
3
7
Bicep Curl (Machine)
3
8
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
2
Lat Pulldown
5
3
Seated Wide-Grip Row (Cable)
5
4
Low Row
4
5
Lat Pulldown (Neutral Grip)
3
6
Arm Curl
3
7
Bicep Curl (Machine)
3
8
Hammer Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
Leg Extension
4
3
Hack Squat
4
4
Single Leg Press
3
5
Reverse Abs Crunch (Bodyweight)
3
6
Abs Crunch (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
Leg Extension
4
3
Hack Squat
4
4
Single Leg Press
3
5
Reverse Abs Crunch (Bodyweight)
3
6
Abs Crunch (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
Leg Extension
4
3
Hack Squat
4
4
Single Leg Press
3
5
Reverse Abs Crunch (Bodyweight)
3
6
Abs Crunch (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
Leg Extension
4
3
Hack Squat
4
4
Single Leg Press
3
5
Reverse Abs Crunch (Bodyweight)
3
6
Abs Crunch (Bodyweight)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
Leg Extension
4
3
Hack Squat
4
4
Single Leg Press
3
5
Reverse Abs Crunch (Bodyweight)
3
6
Abs Crunch (Bodyweight)
3
Week 1
1 / 5 Weeks
Day 2
1
Leg Extension
4 Sets
2
Hack Squat
4 Sets
3
Leg Press
4 Sets
4
Hip Thrust (Barbell)
3 Sets
5
Single Leg Press
3 Sets
6
Reverse Abs Crunch (Bodyweight)
3 Sets
7
Abs Crunch (Bodyweight)
3 Sets
Day 5
1
Deadlift (Barbell)
5 Sets
2
Leg Extension
4 Sets
3
Hack Squat
4 Sets
4
Single Leg Press
3 Sets
5
Reverse Abs Crunch (Bodyweight)
3 Sets
6
Abs Crunch (Bodyweight)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Bench Press (Barbell)
5 Sets
3
Chest Press (Machine)
4 Sets
4
Overhead Press (Machine)
5 Sets
5
Chest Supported Row (Machine)
5 Sets
6
High Row
3 Sets
7
Lateral Raise (Cable)
4 Sets
8A
Bicep Curl (Cable)
3 Sets
8B
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Pullover (Machine)
3 Sets
2
Lat Pulldown
5 Sets
3
Seated Wide-Grip Row (Cable)
5 Sets
4
Low Row
4 Sets
5
Lat Pulldown (Neutral Grip)
3 Sets
6
Arm Curl
3 Sets
7
Bicep Curl (Machine)
3 Sets
8
Hammer Curl
3 Sets
Day 3
1
Overhead Press (Machine)
5 Sets
2
Incline Chest Press (Machine)
5 Sets
3
Lateral Raise (Cable)
8 Sets
4
Shoulder Press (Machine)
3 Sets
5
Seated Dip (Machine)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Face Pull
3 Sets
8
Bench Press (Close Grip)
3 Sets
9
Tricep Pushdown (Cable)
3 Sets
10
Tricep Rope Push Down (Cable)
3 Sets
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
전 승식Man
6 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Fucking crazy