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Time to get jacked

by Adil K.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 09, 2024 10:16
  • Last Edited
    Sep 19, 2024 03:50
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
AD Press
2 Sets
5-8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
5
Tricep Extension (Machine)
2 Sets
10-15 Reps
-
6
Bicep Curl (Machine)
2 Sets
6-10 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
6-10 Reps
-
2
Leg Press
3 Sets
5-8 Reps
-
3
Back Extension (Weighted)
2 Sets
12-20 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
4 Sets
6-10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
-
3
Pec Deck (Machine)
2 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
3-6 Reps
5-8 Reps
-
-
2
Wide Grip Pull-Up
1 Set
AMRAP
-
3
Rear Delt Row
2 Sets
8-12 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
6
Hammer Curl
2 Sets
6-10 Reps
-