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BoostcampPNG

Thami body

by null
1 athletes joined

Program Description

Be more dorito shaped

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 28, 2025 09:30
  • Last Edited
    Jan 28, 2025 09:46
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4.8 Stars with 10, 000+ Ratings
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
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Bench Press (Smith Machine)
3 Sets
-
3
Incline Bench Press (Smith Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Cable Flexion Row
3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Bench Press (Smith Machine)
3 Sets
-
3
Incline Bench Press (Smith Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Cable Flexion Row
3 Sets
-