Bubba Builder

by Michael J.

2 athletes joined

Program Description

Add weight or reps each week

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 08, 2025 12:05
Last Edited
Jan 11, 2025 04:40

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

3

5-8 reps

-

2

Back Extension

3

10-12 reps

-

3

Single Leg Press

3

10-12 reps

-

4

Abs Crunch (Bodyweight)

3

10-15 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 1

1

Squat (Barbell)

3

5-8 reps

-

2

Back Extension

3

10-12 reps

-

3

Single Leg Press

3

10-12 reps

-

4

Abs Crunch (Bodyweight)

3

10-15 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 1

1

Squat (Barbell)

3

5-8 reps

-

2

Back Extension

3

10-12 reps

-

3

Single Leg Press

3

10-12 reps

-

4

Abs Crunch (Bodyweight)

3

10-15 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3

5-8 reps

-

2

Bench Press (Close Grip)

3

8-12 reps

-

3

Lateral Raise (Dumbbell)

3

12-20 reps

-

4

Tricep Pushdown (Cable)

3

10-15 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3

5-8 reps

-

2

Bench Press (Close Grip)

3

8-12 reps

-

3

Lateral Raise (Dumbbell)

3

12-20 reps

-

4

Tricep Pushdown (Cable)

3

10-15 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3

5-8 reps

-

2

Bench Press (Close Grip)

3

8-12 reps

-

3

Lateral Raise (Dumbbell)

3

12-20 reps

-

4

Tricep Pushdown (Cable)

3

10-15 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 3

1

Lat Pulldown (Close Grip)

3

8-12 reps

-

2

T-Bar Row

3

5-8 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Bicep Curl (Dumbbell)

3

8-12 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 3

1

Lat Pulldown (Close Grip)

3

8-12 reps

-

2

T-Bar Row

3

5-8 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Bicep Curl (Dumbbell)

3

8-12 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 3

1

Lat Pulldown (Close Grip)

3

8-12 reps

-

2

T-Bar Row

3

5-8 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Bicep Curl (Dumbbell)

3

8-12 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 4

1

Trap Bar Deadlift

1

1

3-5 reps

5-8 reps

-

-

2

Leg Press

3

8-12 reps

-

3

Lying Leg Curl

3

8-12 reps

-

4

Leg Raise (Captain's Chair)

3

5-10 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 4

1

Trap Bar Deadlift

1

1

3-5 reps

5-8 reps

-

-

2

Leg Press

3

8-12 reps

-

3

Lying Leg Curl

3

8-12 reps

-

4

Leg Raise (Captain's Chair)

3

5-10 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 4

1

Trap Bar Deadlift

1

1

3-5 reps

5-8 reps

-

-

2

Leg Press

3

8-12 reps

-

3

Lying Leg Curl

3

8-12 reps

-

4

Leg Raise (Captain's Chair)

3

5-10 reps

-

5

Cardio (Zone 2)

1

20 mins

-

Day 1

1

Squat (Barbell)

3 Sets

5-8 Reps

-

2

Back Extension

3 Sets

10-12 Reps

-

3

Single Leg Press

3 Sets

10-12 Reps

-

4

Abs Crunch (Bodyweight)

3 Sets

10-15 Reps

-

5

Cardio (Zone 2)

1 Set

20 mins

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3 Sets

5-8 Reps

-

2

Bench Press (Close Grip)

3 Sets

8-12 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

12-20 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

10-15 Reps

-

5

Cardio (Zone 2)

1 Set

20 mins

-

Day 3

1

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

-

2

T-Bar Row

3 Sets

5-8 Reps

-

3

Single Arm Iso Row

3 Sets

8-12 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

-

5

Cardio (Zone 2)

1 Set

20 mins

-

Day 4

1

Trap Bar Deadlift

1 Set

1 Set

3-5 Reps

5-8 Reps

-

-

2

Leg Press

3 Sets

8-12 Reps

-

3

Lying Leg Curl

3 Sets

8-12 Reps

-

4

Leg Raise (Captain's Chair)

3 Sets

5-10 Reps

-

5

Cardio (Zone 2)

1 Set

20 mins

-