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BoostcampPNG

We getting big with this one

by Yunogains
1 athletes joined

Program Description

Get big and strong

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 02, 2024 03:28
  • Last Edited
    Jul 10, 2024 12:27

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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-8 reps
2
Seated Row (Cable)
3
4-8 reps
3
Tricep Pushdown (Cable)
3
10-15 reps
4
Hammer Curl
3
6-10 reps
5
Pec Fly (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
8-12 reps
7
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
3
AMRAP
4
Seated Calf Raise
3
10-15 reps
5
Leg Extension
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2A
Barbell Row
3
4-8 reps
2B
Rear Delt Fly (Machine)
3
10-15 reps
3
French Press
3
8-14 reps
4
Lat Pulldown
3
8-12 reps
5A
Bicep Curl (EZ Bar)
4
6-10 reps
5B
Wrist Curls
4
10-15 reps
6A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
6B
Shrug (Dumbbell)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Hamstring Curl
4
6-10 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
4-8 Reps
2
Seated Row (Cable)
3 Sets
4-8 Reps
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Hammer Curl
3 Sets
6-10 Reps
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
3
French Press
3 Sets
8-14 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5B
Wrist Curls
4 Sets
10-15 Reps
6A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6B
Shrug (Dumbbell)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
3 Sets
AMRAP
4
Seated Calf Raise
3 Sets
10-15 Reps
5
Leg Extension
2 Sets
AMRAP
Day 4
1
Hack Squat
4 Sets
6-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Hamstring Curl
4 Sets
6-10 Reps