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Run lift Run

by Eddy Tempelaars
4 athletes joined

Program Description

The purpose of this program. Run for 3 days Lift for 3 days 1 day Rest, Sunday

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 29, 2024 09:36
  • Last Edited
    Dec 27, 2024 02:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
15 Reps
@8
4
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@8
5
Deadlift (Barbell)
2 Sets
12 Reps
@8
6
Lat Pulldown
2 Sets
15 Reps
@8
7
Lateral Raise (Cable)
2 Sets
15 Reps
@8
8
Rear Delt Fly (Machine)
2 Sets
15 Reps
@8
9
Shrug (Dumbbell)
2 Sets
12 Reps
@8.5
Day 2
1
Front Raise
2 Sets
15 Reps
@8
2
Push Press (Barbell)
2 Sets
12 Reps
@8
3
Overhead Press (Machine)
2 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
6
Hammer Curl
2 Sets
12 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
12 Reps
@8.5
8
One Arm Triceps Extension
2 Sets
15 Reps
@8.5
9
Seated Dip (Machine)
2 Sets
15 Reps
@8.5
Day 3
1
Leg Extension
2 Sets
12 Reps
@8
2
Squat (Barbell)
2 Sets
12 Reps
@8.5
3
Leg Press
2 Sets
12 Reps
@8.5
4
Hamstring Curl
2 Sets
15 Reps
@8
5
Stiff Leg Deadlift
2 Sets
15 Reps
@8
6
Standing Calf Raise
2 Sets
15 Reps
@8.5