Program Description
To gain more muscle and have high intensity workouts to increase metabolism
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Athletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 03, 2024 12:48
- Last EditedJul 25, 2024 11:44
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
2
Wall Sit
3
0.5-1 mins
3
Squat (Bodyweight)
3
1 mins
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
2
Wall Sit
3
0.5-1 mins
3
Squat (Bodyweight)
3
1 mins
4
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Dip (Bodyweight)
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
2
Wall Sit
3
0.5-1 mins
3
Squat (Bodyweight)
3
1 mins
4
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Dip (Bodyweight)
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1 mins
2
Wall Sit
3
0.5-2 mins
3
Squat (Bodyweight)
3
2 mins
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Pull-Up (Band)
3
1 mins
10
Dip (Bodyweight)
3
2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1 mins
2
Wall Sit
3
0.5-2 mins
3
Squat (Bodyweight)
3
2 mins
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Pull-Up (Band)
3
1 mins
10
Dip (Bodyweight)
3
2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1 mins
2
Wall Sit
3
0.5-2 mins
3
Squat (Bodyweight)
3
2 mins
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Pull-Up (Band)
3
1 mins
10
Dip (Bodyweight)
3
2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
2
Wall Sit
3
0.5-1 mins
3
Squat (Bodyweight)
3
1 mins
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Pull-Up (Band)
3
0.5 mins
10
Dip (Bodyweight)
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
2
Wall Sit
3
0.5-1 mins
3
Squat (Bodyweight)
3
1 mins
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Pull-Up (Band)
3
0.5 mins
10
Dip (Bodyweight)
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
5
10-12 reps
2
Jump Squat
5
10-12 reps
3
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
5
10-12 reps
2
Jump Squat
5
10-12 reps
3
Side Plank
5
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
5
10-12 reps
2
Jump Squat
5
10-12 reps
3
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-2 mins
2
Superman
5
10-12 reps
3
Jump Squat
5
10-12 reps
4
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Side Plank
5
0.5-2 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-2 mins
2
Superman
5
10-12 reps
3
Jump Squat
5
10-12 reps
4
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Side Plank
5
0.5-2 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-2 mins
2
Superman
5
10-12 reps
3
Jump Squat
5
10-12 reps
4
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Side Plank
5
0.5-2 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-1 mins
2
Superman
5
10-12 reps
3
Jump Squat
5
10-12 reps
4
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Side Plank
5
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-1 mins
2
Superman
5
10-12 reps
3
Jump Squat
5
10-12 reps
4
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Side Plank
5
0.5-1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
2
Walking Lunge
3
2-5 mins
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
2
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
3
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
2-5 mins
2
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
3
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-6 mins
2
Walking Lunge
3
2-6 mins
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
10
Med Ball Slam
3
2-6 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-6 mins
2
Walking Lunge
3
2-6 mins
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
10
Med Ball Slam
3
2-6 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-6 mins
2
Walking Lunge
3
2-6 mins
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
10
Med Ball Slam
3
2-6 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
2
Walking Lunge
3
2-5 mins
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
10
Med Ball Slam
3
2-5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
2
Walking Lunge
3
2-5 mins
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
10
Med Ball Slam
3
2-5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
2
Box Jump
5
5-10 reps
3
Plank
5
0.5-1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
2
Jump Squat
5
5-10 reps
3
Plank
5
0.5-1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
2
Box Jump
5
5-10 reps
3
Jump Squat
5
5-10 reps
4
Mountain Climber
5
2-4 mins
5
Plank
5
0.5-1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-10 reps
2
Jump Squat
5
5-10 reps
3
Hip Thrust (Bodyweight)
5
0.5-1 mins
4
Mountain Climber
5
2-4 mins
5
Plank
5
0.5-1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-10 reps
2
Jump Squat
5
5-10 reps
3
Hip Thrust (Bodyweight)
5
0.5-1 mins
4
Mountain Climber
5
2-4 mins
5
Plank
5
0.5-1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-10 reps
2
Jump Squat
5
5-10 reps
3
Hip Thrust (Bodyweight)
5
0.5-1 mins
4
Mountain Climber
5
2-4 mins
5
Plank
5
0.5-1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
2
Box Jump
5
5-10 reps
3
Jump Squat
5
5-10 reps
4
Mountain Climber
5
2-4 mins
5
Plank
5
0.5-1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
2
Box Jump
5
5-10 reps
3
Jump Squat
5
5-10 reps
4
Mountain Climber
5
2-4 mins
5
Plank
5
0.5-1 reps
Week 1
1 / 8 Weeks
Day 1
1
Push Up3 Sets
0.5 mins
2
Wall Sit3 Sets
0.5-1 mins
3
Squat (Bodyweight)3 Sets
1 mins
4
Squat (Barbell)1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Hammer Curl1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
Day 2
1
Superman5 Sets
10-12 Reps
2
Jump Squat5 Sets
10-12 Reps
3
Glute Kickback1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
Day 3
1
Jump Squat3 Sets
2-5 mins
2
Walking Lunge3 Sets
2-5 mins
3
Good Morning1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
4
Barbell Row1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
5
Face Pull1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
Day 4
1
Suitcase Carry5 Sets
2-4 mins
2
Box Jump5 Sets
5-10 Reps
3
Plank5 Sets
0.5-1 Reps