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Program Description

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Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 19, 2024 11:13
  • Last Edited
    Dec 26, 2024 09:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
1 Set
8 Reps
15 Reps
@10
@10
4
Dip (Weighted)
3 Sets
8 Reps
@10
5
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Incline Chest Press (Machine)
3 Sets
10 Reps
@10
7
Bicep Curl (Machine)
2 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@10
3
Overhead Press (Barbell)
2 Sets
8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
5
Pull-Up (Weighted)
3 Sets
10 Reps
@10
6
Leg Curl
2 Sets
15 Reps
@10
7
Leg Extension
2 Sets
20 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@10
9
Bicep Curl (Cable)
1 Set
25 Reps
@10