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BoostcampPNG

DM 001

by Daniel M.
1 athletes joined

Program Description

DM 001

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2024 06:01
  • Last Edited
    Dec 19, 2024 10:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Fly (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Abs
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8 Reps
-
4
Dip (Weighted)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Abs
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
6
Abs
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
6
Abs
3 Sets
10 Reps
-