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Joint friendly full body hypertrophy

by Jeremy H.
1 athletes joined

Program Description

Get jacked and maintain mobility and joints

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 18, 2024 02:14
  • Last Edited
    Dec 18, 2024 02:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Week 1
1 / 10 Weeks
Day 1
1
Face Pull
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Seated Overhead Press (Dumbbell)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
-
7
Upright Row (Dumbbell)
3 Sets
-
8
Plank To Shoulder Tap
2 Sets
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-
7
Bird Dogs
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Goblet Squat
3 Sets
-
3
Leg Extension
3 Sets
-
4
Arnold Press
3 Sets
-
5
Abs Crunch (Weighted)
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-