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Saiyan Pride

by Simar T.
1 athletes joined

Program Description

Easy to follow workout that shouldn’t take too long to finish. Designed and built for home gym owners. If you have access to machines feel free to substitute movements that fit the movement pattern listed on the exercise.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 22, 2024 02:01
  • Last Edited
    Nov 07, 2024 05:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Lateral Raise (Dumbbell)
2
-
3A
Bench Press (Barbell)
2
-
3B
Underhand Lat Pulldown
2
-
4A
Sissy Squat
2
-
4B
Hammer Curl (Cable)
2
-
4C
Standing Pullover (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Snatch Deadlift
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Sissy Squat
2
-
3A
Incline Curl (Dumbbell)
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Overhead Tricep Extension (Cable)
2
-
4B
Seated Single Arm Illiac Pulldown
2
-
Week 1
1 / 12 Weeks
Day 2
1
Dip (Weighted)
3 Sets
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
-
2B
Lat Pulldown
2 Sets
-
3
Snatch Deadlift
2 Sets
-
4A
Overhead Tricep Extension (Cable)
2 Sets
-
4B
Hammer Curl (Cable)
2 Sets
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
-
2A
Pullover (Dumbbell)
2 Sets
-
2B
Sissy Squat
2 Sets
-
3A
Incline Curl (Dumbbell)
2 Sets
-
3B
Lateral Raise (Dumbbell)
2 Sets
-
4A
Overhead Tricep Extension (Cable)
2 Sets
-
4B
Seated Single Arm Illiac Pulldown
2 Sets
-
Day 1
1
Squat (Low Bar)
3 Sets
-
2A
Romanian Deadlift (Barbell)
2 Sets
-
2B
Lateral Raise (Dumbbell)
2 Sets
-
3A
Bench Press (Barbell)
2 Sets
-
3B
Underhand Lat Pulldown
2 Sets
-
4A
Sissy Squat
2 Sets
-
4B
Hammer Curl (Cable)
2 Sets
-
4C
Standing Pullover (Cable)
2 Sets
-