Program Description
Become as strong as a Viltrumite!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout80 minutes
- CreatedMay 05, 2024 11:17
- Last EditedJul 06, 2024 11:06
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Row (Cable)
3
12 reps
4
Hammer Curl
3
10 reps
5
Bicep Curl (Cable)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Dip (Bodyweight)
3
10 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Lateral Raise (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
3
Hip Thrust (Barbell)
3
10 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Weighted)
3
12 reps
7
Lying Leg Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Chin-Up (Bodyweight)
3
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bench Press (Close Grip)
3
10 reps
6
Lateral Raise (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
2
Leg Extension
3
12 reps
3
Leg Curl
3
12 reps
4
Seated Calf Raise
3
12 reps
5
Hyperextension
3
10 reps
6
Abs Crunch (Weighted)
3
12 reps
7
Lying Leg Raise
3
12 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
10
1 mins
Week 1
1 / 1 Weeks
Day 4
1
Walk1 Set
30 mins
Day 7
1
Run10 Sets
1 mins
Day 5
1
Overhead Press (Barbell)3 Sets
8 Reps
2
Bench Press (Dumbbell)3 Sets
10 Reps
3
Chin-Up (Bodyweight)3 Sets
10 Reps
4
Incline Curl (Dumbbell)3 Sets
10 Reps
5
Bench Press (Close Grip)3 Sets
10 Reps
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
Day 1
1
Pull-Up (Bodyweight)3 Sets
8 Reps
2
Lat Pulldown3 Sets
10 Reps
3
Seated Row (Cable)3 Sets
12 Reps
4
Hammer Curl3 Sets
10 Reps
5
Bicep Curl (Cable)3 Sets
10 Reps
6
Upright Row (Barbell)3 Sets
10 Reps
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
3
Dip (Bodyweight)3 Sets
10 Reps
4
Tricep Pushdown (Cable)3 Sets
12 Reps
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
6
Lateral Raise (Cable)3 Sets
12 Reps
Day 3
1
Run1 Set
30 mins
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
3
Hip Thrust (Barbell)3 Sets
10 Reps
4
Leg Press (45 Degrees)3 Sets
10 Reps
5
Standing Calf Raise3 Sets
12 Reps
6
Abs Crunch (Weighted)3 Sets
12 Reps
7
Lying Leg Raise3 Sets
12 Reps
Day 6
1
Squat (Barbell)3 Sets
8 Reps
2
Leg Extension3 Sets
12 Reps
3
Leg Curl3 Sets
12 Reps
4
Seated Calf Raise3 Sets
12 Reps
5
Hyperextension3 Sets
10 Reps
6
Abs Crunch (Weighted)3 Sets
12 Reps
7
Lying Leg Raise3 Sets
12 Reps