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PERSONAL PROGRAM

by Vignesh V.

Program Description

Make sure to break up these sessions across the week, allowing sufficient rest and recovery! You will only grow from what you can recover from. For example, i’d personally hit day 1 and 2 across Monday and Tuesday, rest Wednesday, then complete day 3, 4 and 5 across Thursday, Friday and Saturday. Then rest on Sunday of course. When training effectively you need to allow time for your body to rest and recover, otherwise you’ll struggle to see the results you’re looking for despite “doing the work”.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 05, 2024 08:50
  • Last Edited
    Nov 05, 2024 09:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Chest Press
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
1
2
1212 reps
12 reps
-
-
8
Hammer Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Chest Press
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
1
2
1212 reps
12 reps
-
-
8
Hammer Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Chest Press
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
1
2
1212 reps
12 reps
-
-
8
Hammer Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Chest Press
3
12 reps
RPE 7.5
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
1
2
1212 reps
12 reps
-
-
8
Hammer Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Hack Squat
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Hack Squat
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Hack Squat
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Hack Squat
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
121 reps
12 reps
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
12 reps
-
4
chest Supported T-bar Row
3
12 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Straight Arm Pushdowns
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
121 reps
12 reps
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
12 reps
-
4
chest Supported T-bar Row
3
12 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Straight Arm Pushdowns
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
121 reps
12 reps
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
12 reps
-
4
chest Supported T-bar Row
3
12 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Straight Arm Pushdowns
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
121 reps
12 reps
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
12 reps
-
4
chest Supported T-bar Row
3
12 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Straight Arm Pushdowns
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Hammer Curl
3
10 reps
-
8
Skull Crusher (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Hammer Curl
3
10 reps
-
8
Skull Crusher (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Hammer Curl
3
10 reps
-
8
Skull Crusher (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Hammer Curl
3
10 reps
-
8
Skull Crusher (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10-
-
Week 1
1 / 4 Weeks
Day 1
1
Flat Dumbbell Chest Press
3 Sets
12 Reps
@7.5
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
2 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Tricep Extension (Cable)
1 Set
2 Sets
1212 Reps
12 Reps
-
-
8
Hammer Curl (Cable)
3 Sets
12 Reps
-
Day 2
1
Hip Abductor (Machine)
3 Sets
15 Reps
-
2
Lying Leg Curl
3 Sets
12 Reps
-
3
Hack Squat
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1
Pec Deck (Machine)
1 Set
2 Sets
121 Reps
12 Reps
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
4
chest Supported T-bar Row
3 Sets
12 Reps
-
5
Chest Press (Machine)
3 Sets
10 Reps
-
6
Straight Arm Pushdowns
3 Sets
15 Reps
-
Day 5
1
Lateral Raise (Cable)
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
8
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Barbell Row
3 Sets
12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 7
1
Walk
1 Set
10-
-