Program Description
• CARDIO AFTER TRAINING FOR 20 MINUTES OR ANY TIME IN THE DAY . • REPETITIONS : - FROM 12 - 18 FOR BEGGINERS AND UNTIL MUSCLE FAILURE . - UNTIL MUSCLE FAILURE . • BREAK TIME : 3 MINUTES FOR BIG MUSCLES . 1-2 MINUTES FOR SMALL MUSCLES . • TAKE CARE .
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 29, 2024 02:02
- Last EditedAug 30, 2024 09:34
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Rear Delt Fly (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6A
Incline Curl (Dumbbell)
3
-
6B
Tricep Rope Push Down (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
3
-
5
Hanging Leg Raise
3
-
6
Decline Crunch
3
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)3 Sets
-
2
Incline Chest Press (Machine)3 Sets
-
3
Shoulder Press (Machine)3 Sets
-
4
Lateral Raise (Cable)3 Sets
-
5
Tricep Rope Push Down (Cable)3 Sets
-
6
Overhead Tricep Extension (Cable)3 Sets
-
Day 2
1
Leg Extension3 Sets
-
2
Leg Press (45 Degrees)3 Sets
-
3
Lying Leg Curl3 Sets
-
4
Calf Raise (Leg Press)3 Sets
-
5
Hanging Leg Raise3 Sets
-
6
Decline Crunch3 Sets
-
Day 3
1
Seated Row (Cable)3 Sets
-
2
Lat Pulldown3 Sets
-
3
Rear Delt Fly (Machine)3 Sets
-
4
Shrug (Dumbbell)3 Sets
-
5
Incline Curl (Dumbbell)3 Sets
-
6
Hammer Curl3 Sets
-
Day 4
1
Cardio1 Set
50 mins
-
Day 5
1
Chest Fly (Machine)3 Sets
-
2
Incline Chest Press (Machine)3 Sets
-
3
Lat Pulldown3 Sets
-
4
Seated Row (Cable)3 Sets
-
5
Lateral Raise (Cable)3 Sets
-
6A
Incline Curl (Dumbbell)3 Sets
-
6B
Tricep Rope Push Down (Cable)3 Sets
-
Day 6
1
Leg Extension3 Sets
-
2
Leg Press (45 Degrees)3 Sets
-
3
Lying Leg Curl3 Sets
-
4
Calf Raise (Leg Press)3 Sets
-
5
Hanging Leg Raise3 Sets
-
6
Decline Crunch3 Sets
-