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JHazel Program

by xavier A.
1 athletes joined

Program Description

Client program

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2025 03:05
  • Last Edited
    Feb 06, 2025 03:12
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Barbell Row
2
-
5
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Push Up
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
2
-
3
Seated Row (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Incline Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Hamstring Curl
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Front Squat (Dumbbell)
2
-
4
Seated Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Seated Overhead Press (Dumbbell)
3 Sets
-
4
Barbell Row
2 Sets
-
5
Decline Crunch (Weighted)
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Push Up
2 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Lying Leg Raise
3 Sets
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Pull-Up (Assisted)
2 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Reverse Pec Deck
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
Day 5
1
Plate Loaded Hamstring Curl
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Front Squat (Dumbbell)
2 Sets
-
4
Seated Calf Raise
3 Sets
-