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BoostcampPNG

1-Hour Builder

by Luis S.
1 athletes joined
4.0
(1 rating)

Program Description

Bodybuilding at efficient rate with equal distribution to most muscle groups.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2024 10:48
  • Last Edited
    Jan 01, 2025 09:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7-8
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 7-8
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7-8
4B
Skull Crusher
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 7.5-8.5
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5-8.5
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7.5-8.5
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 7.5-8.5
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 7.5-8.5
RPE 8-9.5
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7.5-8.5
4B
Skull Crusher
3
12-15 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Skull Crusher
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Skull Crusher
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4B
Skull Crusher
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
2A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7-8
2B
Chest Supported Row (Machine)
3
12-15 reps
RPE 7-8
3
Lying Side Lateral Raise
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7-8
4B
Skull Crusher
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 7-8
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 7-8
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 7-8
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 7.5-8.5
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 7.5-8.5
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 7.5-8.5
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 7.5-8.5
RPE 7.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 8-9
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 8-9
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 8-9
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 8-9
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 8-9
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 8-9
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-8 reps
RPE 7-8
2A
Lying Leg Curl
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Walking Lunge (Dumbbell)
4
12-15 reps
RPE 7-8
3A
Hip Thrust (Machine)
4
12-15 reps
RPE 7-8
3B
Hack Squat Calf Raise
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7-8
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3A
Y Raise
3
12-15 reps
RPE 7-8
3B
Hammer Curl
3
12-15 reps
RPE 7-8
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5-8.5
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7.5-8.5
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5-8.5
3A
Y Raise
3
12-15 reps
RPE 7.5-8.5
3B
Hammer Curl
3
12-15 reps
RPE 7.5-8.5
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 7.5-8.5
RPE 7.5-9.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3A
Y Raise
3
12-15 reps
RPE 8-9
3B
Hammer Curl
3
12-15 reps
RPE 8-9
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3A
Y Raise
3
12-15 reps
RPE 8-9
3B
Hammer Curl
3
12-15 reps
RPE 8-9
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3A
Y Raise
3
12-15 reps
RPE 8-9
3B
Hammer Curl
3
12-15 reps
RPE 8-9
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 8-9
RPE 8-10
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7-8
2B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3A
Y Raise
3
12-15 reps
RPE 7-8
3B
Hammer Curl
3
12-15 reps
RPE 7-8
4A
Tricep Extension (Machine)
2
1
12-15 reps
12-
RPE 7-8
RPE 7-8
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-8
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
2A
Lat Pulldown
3
8-10 reps
RPE 7-8
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7-8
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7-8
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7-8
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5-8.5
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7.5-8.5
2A
Lat Pulldown
3
8-10 reps
RPE 7.5-8.5
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7.5-8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8.5
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-8
1B
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
2A
Lat Pulldown
3
8-10 reps
RPE 7-8
2B
Chest Fly (Cable)
3
10-12 reps
RPE 7-8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7-8
4A
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7-8
4B
Spider Curl
2
1
10-12 reps
10-
RPE 7-8
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7-8
2A
Leg Extension
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Good Morning
4
8-10 reps
RPE 7-8
3A
Glute Kickback
4
12-15 reps
RPE 7-8
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7.5-8.5
2A
Leg Extension
3
1
10-12 reps
10-
RPE 7.5-8.5
RPE 7.5-9.5
2B
Good Morning
4
8-10 reps
RPE 7.5-8.5
3A
Glute Kickback
4
12-15 reps
RPE 7.5-8.5
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 7.5-8.5
RPE 7.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-9
2A
Leg Extension
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Good Morning
4
8-10 reps
RPE 8-9
3A
Glute Kickback
4
12-15 reps
RPE 8-9
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-9
2A
Leg Extension
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Good Morning
4
8-10 reps
RPE 8-9
3A
Glute Kickback
4
12-15 reps
RPE 8-9
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-9
2A
Leg Extension
3
1
10-12 reps
10-
RPE 8-9
RPE 8-10
2B
Good Morning
4
8-10 reps
RPE 8-9
3A
Glute Kickback
4
12-15 reps
RPE 8-9
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 8-9
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7-8
2A
Leg Extension
3
1
10-12 reps
10-
RPE 7-8
RPE 7-8
2B
Good Morning
4
8-10 reps
RPE 7-8
3A
Glute Kickback
4
12-15 reps
RPE 7-8
3B
Calf Raise (Leg Press)
4
1
12-15 reps
12-
RPE 7-8
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@7-8
1B
Pull-Up (Weighted)
3 Sets
6-8 Reps
@7-8
2A
Incline Fly Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
2B
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@7-8
3
Lying Side Lateral Raise
2 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8
4A
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@7-8
4B
Skull Crusher
3 Sets
12-15 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7-8
2A
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@7-8
2B
One Arm Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
3A
Y Raise
3 Sets
12-15 Reps
@7-8
3B
Hammer Curl
3 Sets
12-15 Reps
@7-8
4A
Tricep Extension (Machine)
2 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8
4B
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-8
Day 4
1A
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Pec Deck (Machine)
3 Sets
10-12 Reps
@7-8
2A
Lat Pulldown
3 Sets
8-10 Reps
@7-8
2B
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7-8
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7-8
4B
Spider Curl
2 Sets
1 Set
10-12 Reps
10-
@7-8
@7-8
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@7-8
2A
Leg Extension
3 Sets
1 Set
10-12 Reps
10-
@7-8
@7-8
2B
Good Morning
4 Sets
8-10 Reps
@7-8
3A
Glute Kickback
4 Sets
12-15 Reps
@7-8
3B
Calf Raise (Leg Press)
4 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-8 Reps
@7-8
2A
Lying Leg Curl
3 Sets
1 Set
10-12 Reps
10-
@7-8
@7-8
2B
Walking Lunge (Dumbbell)
4 Sets
12-15 Reps
@7-8
3A
Hip Thrust (Machine)
4 Sets
12-15 Reps
@7-8
3B
Hack Squat Calf Raise
4 Sets
1 Set
12-15 Reps
12-
@7-8
@7-8