Program Description
Here is my plan on how to train your body right Recommend schedule: Workdays: Monday, Tuesday, Wednesday, Friday, Saturday Days off: Thursday and Sunday Also add cardio routine: Morning: Jump rope (30 mins) Evening: 5K easy run Cycling (1 hour)
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 13, 2024 09:16
- Last EditedOct 26, 2024 07:25
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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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Stretching1 Set
5 mins
@6
2A
Deadlift (Barbell)3 Sets
12 Reps
@6
2B
Bent Over Row (Barbell)3 Sets
12 Reps
@6
2C
Good Morning3 Sets
12 Reps
@6
3A
Floor Press (Barbell)3 Sets
12 Reps
@6
3B
Chest Fly (Dumbbell)3 Sets
12 Reps
@6
3C
Push Up3 Sets
12 Reps
@6
4A
High Pull3 Sets
12 Reps
@6
4B
Shrug (Barbell)3 Sets
12 Reps
@6
4C
Dumbbell Bench Pullover3 Sets
12 Reps
@6
5
Stretching1 Set
5 mins
@8
Day 2
1
Stretching1 Set
5 mins
@6
2A
Squat (Barbell)3 Sets
12 Reps
@6
2B
Split Squat (Barbell)3 Sets
12 Reps
@6
2C
Front Squat (Barbell)3 Sets
12 Reps
@6
3A
Lying Leg Raise3 Sets
12 Reps
@6
3B
Hip Bridge March3 Sets
12 Reps
@6
3C
Plank3 Sets
12 mins
@6
4A
Glute Bridge (Dumbbell)3 Sets
12 Reps
@6
4B
Walking Lunge (Dumbbell)3 Sets
12 Reps
@6
4C
Sumo Deadlift (Dumbbell)3 Sets
12 Reps
@6
5
Stretching1 Set
5 mins
@6
Day 3
1
Stretching1 Set
5 mins
@6
2A
Romanian Deadlift (Barbell)3 Sets
12 Reps
@6
2B
Good Morning3 Sets
12 Reps
@6
2C
High Pull3 Sets
12 Reps
@6
3A
Seated Dumbbell Curl3 Sets
12 Reps
@6
3B
Bicep Curl (Barbell)3 Sets
12 Reps
@6
3C
Hammer Curl3 Sets
12 Reps
@6
4A
Reverse Bicep Curl (Dumbbell)3 Sets
12 Reps
@6
4B
Farmer's Walk (Weighted)3 Sets
12 Reps
@6
4C
Reverse Wrist Curl (Barbell)3 Sets
12 Reps
@6
5
Stretching1 Set
5 mins
@6
Day 4
1
Stretching1 Set
5 mins
@6
2A
Goblet Squat3 Sets
12 Reps
@6
2B
Deadlift (Barbell)3 Sets
12 Reps
@6
2C
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@6
3A
Reverse Abs Crunch (Bodyweight)3 Sets
12 Reps
@6
3B
Russian Twist (Dumbbell)3 Sets
12 Reps
@6
3C
Reverse Plank1 Set
1 mins
@8
4A
Front Squat (Dumbbell)3 Sets
12 Reps
@6
4B
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@6
4C
Glute Bridge (Dumbbell)3 Sets
12 Reps
@6
5
Stretching1 Set
5 mins
@8
Day 5
1
Stretching1 Set
5 mins
@6
2A
Overhead Press (Dumbbell)3 Sets
12 Reps
@6
2B
Upright Row (Dumbbell)3 Sets
12 Reps
@6
2C
Lateral Raise (Dumbbell)3 Sets
12 Reps
@6
3A
French Press3 Sets
12 Reps
@6
3B
Dips Between Chairs3 Sets
12 Reps
@6
3C
Tricep Extension (Barbell)3 Sets
12 Reps
@6
4A
Overhead Press (Barbell)3 Sets
12 Reps
@6
4B
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@6
4C
Arnold Press3 Sets
12 Reps
@6
5
Stretching1 Set
5 mins
@6