Program Description
to get strong
Program Overview
- Program Length4 weeks
- CreatedAug 29, 2024 12:05
- Last EditedAug 29, 2024 12:06
To Start The Program
1. Download the Boostcamp app
2. Click on the link
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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
Squat (Barbell)
6
6 reps
75%
2
Deadlift (Paused)
4
4 reps
65%
3A
Leg Extension
3
12 reps
-
3B
Hamstring Curl
3
12 reps
-
4
Hyperextension
5
20 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Calf Raise (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Deadlift (Paused)
4
4 reps
65%
3A
Leg Extension
3
12 reps
-
3B
Hamstring Curl
3
12 reps
-
4
Hyperextension
5
20 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Calf Raise (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
85%
2
Deadlift (Paused)
4
4 reps
65%
3A
Leg Extension
3
12 reps
-
3B
Hamstring Curl
3
12 reps
-
4
Hyperextension
5
20 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Calf Raise (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Deadlift (Paused)
4
4 reps
65%
3A
Leg Extension
3
12 reps
-
3B
Hamstring Curl
3
12 reps
-
4
Hyperextension
5
20 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
3 reps
80%
85%
85%
2
Incline Chest Press (Machine)
3
10 reps
8%
3
Weighted Tricep Dips
3
8 reps
RPE 8
4
Pec Deck (Machine)
4
12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5B
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1
5 reps
3 reps
80%
85%
85%
2
Incline Chest Press (Machine)
3
10 reps
8%
3
Weighted Tricep Dips
3
8 reps
RPE 8
4
Pec Deck (Machine)
4
12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5B
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
3 reps
80%
85%
85%
2
Incline Chest Press (Machine)
3
10 reps
8%
3
Weighted Tricep Dips
3
8 reps
RPE 8
4
Pec Deck (Machine)
4
12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5B
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
3 reps
80%
85%
85%
2
Weighted Tricep Dips
3
8 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4B
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 7
RPE 7
2
Dead Rows
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Any Horizontal Pull
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Rear Delt Fly (Dumbbell)
3
8 reps
-
8B
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 8
2
Dead Rows
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Any Horizontal Pull
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Rear Delt Fly (Dumbbell)
3
8 reps
-
8B
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
3 reps
RPE 8
RPE 8
2
Dead Rows
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Any Horizontal Pull
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Rear Delt Fly (Dumbbell)
3
8 reps
-
8B
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Dead Rows
4
8 reps
RPE 8
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Any Horizontal Pull
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Rear Delt Fly (Dumbbell)
3
8 reps
-
8B
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 10
RPE 10
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Sumo Deadlift (Paused)
3
8 reps
60%
4A
Leg Curl
3
15 reps
RPE 8
4B
Leg Extension
1
15 reps
RPE 9
5
Calf Raise (Bodyweight)
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 10
RPE 10
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Sumo Deadlift (Paused)
3
8 reps
60%
4A
Leg Curl
3
15 reps
RPE 8
4B
Leg Extension
1
15 reps
RPE 9
5
Calf Raise (Bodyweight)
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
2 reps
RPE 10
RPE 10
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Sumo Deadlift (Paused)
3
8 reps
60%
4A
Leg Curl
3
15 reps
RPE 8
4B
Leg Extension
1
15 reps
RPE 9
5
Calf Raise (Bodyweight)
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Sumo Deadlift (Paused)
3
8 reps
60%
4A
Leg Curl
3
15 reps
RPE 8
4B
Leg Extension
1
15 reps
RPE 9
5
Calf Raise (Bodyweight)
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
8 reps
RPE 10
RPE 8
2
Bench Press (Paused)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Weighted Tricep Dips
3
8 reps
RPE 8
5A
Pec Deck (Machine)
4
12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
10 reps
6 reps
RPE 10
RPE 8
2
Bench Press (Paused)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Weighted Tricep Dips
3
8 reps
RPE 8
5A
Pec Deck (Machine)
4
12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 10
RPE 8
2
Bench Press (Paused)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Weighted Tricep Dips
3
8 reps
RPE 8
5A
Pec Deck (Machine)
4
12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Weighted Tricep Dips
3
8 reps
RPE 8
5A
Pec Deck (Machine)
4
12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
6
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 8
2
Dead Rows
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Chest Supported Shrugs
3
12 reps
RPE 9
8B
Rear Delt Fly (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
2
Dead Rows
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Chest Supported Shrugs
3
12 reps
RPE 9
8B
Rear Delt Fly (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Dead Rows
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Chest Supported Shrugs
3
12 reps
RPE 9
8B
Rear Delt Fly (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Dead Rows
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
-
8A
Chest Supported Shrugs
3
12 reps
RPE 9
8B
Rear Delt Fly (Machine)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)6 Sets
6 Reps
75%
2
Deadlift (Paused)4 Sets
4 Reps
65%
3A
Leg Extension3 Sets
12 Reps
-
3B
Hamstring Curl3 Sets
12 Reps
-
4
Hyperextension5 Sets
20 Reps
-
5
Seated Calf Raise4 Sets
15 Reps
-
6
Calf Raise (Bodyweight)3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
1 Set
1 Set
5 Reps
3 Reps
80%
85%
85%
2
Incline Chest Press (Machine)3 Sets
10 Reps
8%
3
Weighted Tricep Dips3 Sets
8 Reps
@8
4
Pec Deck (Machine)4 Sets
12 Reps
@9
5A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@9
5B
Seated Shoulder Press (Dumbbell)2 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)2 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
5 Reps
3 Reps
@7
@7
2
Dead Rows4 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)5 Sets
10 Reps
-
4
Any Horizontal Pull3 Sets
10 Reps
-
5
Pullover (Dumbbell)3 Sets
8 Reps
@9
6
Bicep Curl (Dumbbell)4 Sets
8 Reps
@9
7
Incline Curl (Dumbbell)3 Sets
8 Reps
-
8A
Rear Delt Fly (Dumbbell)3 Sets
8 Reps
-
8B
Shrug (Dumbbell)3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)1 Set
3 Sets
8 Reps
5 Reps
@10
@10
2
Front Squat (Paused)3 Sets
8 Reps
@8
3
Sumo Deadlift (Paused)3 Sets
8 Reps
60%
4A
Leg Curl3 Sets
15 Reps
@8
4B
Leg Extension1 Set
15 Reps
@9
5
Calf Raise (Bodyweight)5 Sets
15 Reps
@9
Day 5
1
Overhead Press (Barbell)1 Set
3 Sets
12 Reps
8 Reps
@10
@8
2
Bench Press (Paused)3 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
4
Weighted Tricep Dips3 Sets
8 Reps
@8
5A
Pec Deck (Machine)4 Sets
12 Reps
@9
5B
Lateral Raise (Dumbbell)4 Sets
12 Reps
@9
6
Face Pull3 Sets
12 Reps
-
Day 6
1
Sumo Deadlift (Barbell)2 Sets
6 Reps
@8
2
Dead Rows3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)4 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)3 Sets
10 Reps
-
5
Pullover (Dumbbell)3 Sets
8 Reps
@9
6
Bicep Curl (Dumbbell)4 Sets
8 Reps
@9
7
Incline Curl (Dumbbell)3 Sets
8 Reps
-
8A
Chest Supported Shrugs3 Sets
12 Reps
@9
8B
Rear Delt Fly (Machine)3 Sets
12 Reps
-