Program Description
Get big and strong
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 02, 2024 03:28
- Last EditedJul 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.
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 Curl3 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 Row3 Sets
4-8 Reps
2B
Rear Delt Fly (Machine)3 Sets
10-15 Reps
3
French Press3 Sets
8-14 Reps
4
Lat Pulldown3 Sets
8-12 Reps
5A
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
5B
Wrist Curls4 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 Raise3 Sets
10-15 Reps
5
Leg Extension2 Sets
AMRAP
Day 4
1
Hack Squat4 Sets
6-10 Reps
2
Glute Bridge (Barbell)4 Sets
8-12 Reps
3
Hamstring Curl4 Sets
6-10 Reps