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Volume for big muscle ‼️‼️‼️❤️❤️😈😈🔥✊

by Josh W.
2 athletes joined

Program Description

Very basic “body building” program, just what I follow to hit all muscles and their respective groups best

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 19, 2024 04:14
  • Last Edited
    Dec 29, 2024 12:07
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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
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
3
Chest Supported Row (Machine)
4
8 reps
RPE 10
4
Hammer Curl (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
2
8 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Single Arm Pushdown
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Tricep Extension (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 10
2
Abs Crunch (Machine)
4
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Plank
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 10
2
Seated Hamstring Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Hyperextension
3
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
8 Reps
@10
2
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@10
3
Chest Supported Row (Machine)
4 Sets
8 Reps
@10
4
Hammer Curl (Cable)
4 Sets
8 Reps
@10
5
Lat Pulldown
2 Sets
8 Reps
@10
6
Single Arm Row (Dumbbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@10
3
Single Arm Pushdown
4 Sets
8 Reps
@10
4
Pec Deck (Machine)
4 Sets
8 Reps
@10
5
Tricep Extension (Machine)
4 Sets
8 Reps
@10
Day 3
1
Overhead Press (Machine)
4 Sets
8 Reps
@10
2
Abs Crunch (Machine)
4 Sets
8 Reps
@10
3
Lateral Raise (Machine)
4 Sets
8 Reps
@10
4
Rear Delt Fly (Machine)
4 Sets
8 Reps
@10
5
Plank
4 Sets
@10
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@10
2
Seated Hamstring Curl
4 Sets
8 Reps
@10
3
Leg Press
4 Sets
8 Reps
@10
4
Hyperextension
3 Sets
8 Reps
@10
5
Standing Calf Raise
4 Sets
8 Reps
@10