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BoostcampPNG

BodyBuilding Academia

by Mayank Pratap Singh
7 athletes joined
4.0
(1 rating)

Program Description

Strength + BodyBuilding

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 21, 2024 08:07
  • Last Edited
    Aug 03, 2024 05:36
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Bicep Curl (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
6
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15-22 reps
RPE 10
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
7
Push Up
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
3
Bicep Curl (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7
6
Push Up
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bicep Curl (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bicep Curl (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
Single Arm Overhead Tricep Extension
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Lateral Raise (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Dumbbell)
1
-
3
Single Arm Overhead Tricep Extension
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Lateral Raise (Cable)
1
-
6
Incline Bench Press (Barbell)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
Single Arm Overhead Tricep Extension
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Lateral Raise (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Leg Press (45 Degrees)
1
-
3
Pendlay Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Pendlay Row
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Bicep Curl (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
-
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Bicep Curl (Cable)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
6
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Bicep Curl (Cable)
3 Sets
-
3
One Arm Lateral Raise (Cable)
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Leg Extension
3 Sets
-
Day 4
1
Squat (Paused)
3 Sets
-
2
Pendlay Row
3 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
-
2
Rear Delt Fly (Dumbbell)
3 Sets
-
3
Single Arm Overhead Tricep Extension
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Seated Row (Cable)
3 Sets
-