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BoostcampPNG

Smallguy Workout for Small People (me)

by Kerim Q.
1 athletes joined

Program Description

Take a deload every 4-5 weeks. Otherwise try to eat above 14.000 calories per day.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2024 02:19
  • Last Edited
    Aug 04, 2024 12:30

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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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lat Prayer
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Fly Press (Dumbbell)
3
8 reps
-
7
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Alternating Dumbbell Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Skull Crusher
3
8 reps
-
7
Sit Up
3
8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Bicep Curl (Cable)
3 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6 Reps
-
4
Lying Leg Curl
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
6
Fly Press (Dumbbell)
3 Sets
8 Reps
-
7
Leg Extension
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Assisted)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Alternating Dumbbell Curl
3 Sets
10 Reps
-
5
Leg Press
3 Sets
10 Reps
-
6
Skull Crusher
3 Sets
8 Reps
-
7
Sit Up
3 Sets
8 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
8 Reps
-
7
Hanging Toes To Bar
3 Sets
8 Reps
-