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BoostcampPNG

Christian’s Training Program

by Wale Osinubi

Program Description

This program is meant to make the most out of a basic gym.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 02, 2024 05:33
  • Last Edited
    Sep 06, 2024 06:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Anterior Tibialis Raises
3
10 reps
-
6
B Stance Romanian Deadlift
3
10 reps
-
7
Jefferson Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
8-10 reps
-
2
Plank
3
0.5 mins
-
3
Copenhagen Plank
3
1 reps
-
4
Cable Crunch
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Jump Rope
1
2 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Anterior Tibialis Raises
3 Sets
10 Reps
-
6
B Stance Romanian Deadlift
3 Sets
10 Reps
-
7
Jefferson Curl
3 Sets
10 Reps
-
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Bench Press (Barbell)
3 Sets
10 Reps
-
5
Overhead Press (Barbell)
3 Sets
8 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
7
Good Morning
3 Sets
10 Reps
-
Day 3
1
Leg Raise (Captain's Chair)
3 Sets
8-10 Reps
-
2
Plank
3 Sets
0.5 mins
-
3
Copenhagen Plank
3 Sets
1 Reps
-
4
Cable Crunch
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
7
Jump Rope
1 Set
2 mins
-