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Program Description

...

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 09:29
  • Last Edited
    Oct 31, 2024 07:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
80%
2
Decline Bench Press (Barbell)
3
6-10 reps
75%
3
Pendlay Row
4
5-8 reps
80%
4
Pull-Up (Bodyweight)
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
4
6-10 reps
75%
6
Preacher Curl (EZ Bar)
4
6-10 reps
75%
7
Seated Dip (Machine)
4
6-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2
Decline Bench Press (Barbell)
3
6-10 reps
80%
3
Pendlay Row
4
5-8 reps
85%
4
Pull-Up (Bodyweight)
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
4
6-10 reps
80%
6
Preacher Curl (EZ Bar)
4
6-10 reps
80%
7
Seated Dip (Machine)
4
6-10 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
90%
2
Decline Bench Press (Barbell)
3
6-10 reps
85%
3
Pendlay Row
4
5-8 reps
90%
4
Pull-Up (Bodyweight)
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
4
6-10 reps
85%
6
Preacher Curl (EZ Bar)
4
6-10 reps
85%
7
Seated Dip (Machine)
4
6-10 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
95%
2
Decline Bench Press (Barbell)
3
6-10 reps
90%
3
Pendlay Row
4
5-8 reps
95%
4
Pull-Up (Bodyweight)
3
6-10 reps
-
5
Seated Overhead Press (Dumbbell)
4
6-10 reps
90%
6
Preacher Curl (EZ Bar)
4
6-10 reps
90%
7
Seated Dip (Machine)
4
6-10 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
80%
2
Leg Press
3
6-10 reps
75%
3
Leg Extension
3
6-10 reps
75%
4
Stiff Leg Deadlift
4
5-8 reps
80%
5
Lying Leg Curl
3
6-10 reps
75%
6
Hip Thrust (Barbell)
3
6-10 reps
75%
7
Calf Raise (Leg Press)
4
6-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
85%
2
Leg Press
3
6-10 reps
80%
3
Leg Extension
3
6-10 reps
80%
4
Stiff Leg Deadlift
4
5-8 reps
85%
5
Lying Leg Curl
3
6-10 reps
80%
6
Hip Thrust (Barbell)
3
6-10 reps
80%
7
Calf Raise (Leg Press)
4
6-10 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
90%
2
Leg Press
3
6-10 reps
85%
3
Leg Extension
3
6-10 reps
85%
4
Stiff Leg Deadlift
4
5-8 reps
90%
5
Lying Leg Curl
3
6-10 reps
85%
6
Hip Thrust (Barbell)
3
6-10 reps
85%
7
Calf Raise (Leg Press)
4
6-10 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
95%
2
Leg Press
3
6-10 reps
90%
3
Leg Extension
3
6-10 reps
90%
4
Stiff Leg Deadlift
4
5-8 reps
95%
5
Lying Leg Curl
3
6-10 reps
90%
6
Hip Thrust (Barbell)
3
6-10 reps
90%
7
Calf Raise (Leg Press)
4
6-10 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
70%
2
Single Arm Row (Dumbbell)
3
8-12 reps
70%
3
Seated Row (Cable)
3
8-12 reps
70%
4
Chest Supported Row (Machine)
2
12-20 reps
60%
5
Lat Pulldown
3
8-12 reps
70%
6
Shoulder Press (Machine)
3
8-12 reps
70%
7
Face Pull
3
8-12 reps
70%
8
Lateral Raise (Dumbbell)
3
12-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
75%
2
Single Arm Row (Dumbbell)
3
8-12 reps
75%
3
Seated Row (Cable)
3
8-12 reps
75%
4
Chest Supported Row (Machine)
2
12-20 reps
65%
5
Lat Pulldown
3
8-12 reps
75%
6
Shoulder Press (Machine)
3
8-12 reps
75%
7
Face Pull
3
8-12 reps
75%
8
Lateral Raise (Dumbbell)
3
12-20 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
80%
2
Single Arm Row (Dumbbell)
3
8-12 reps
80%
3
Seated Row (Cable)
3
8-12 reps
80%
4
Chest Supported Row (Machine)
2
12-20 reps
70%
5
Lat Pulldown
3
8-12 reps
80%
6
Shoulder Press (Machine)
3
8-12 reps
80%
7
Face Pull
3
8-12 reps
80%
8
Lateral Raise (Dumbbell)
3
12-20 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
85%
2
Single Arm Row (Dumbbell)
3
8-12 reps
85%
3
Seated Row (Cable)
3
8-12 reps
85%
4
Chest Supported Row (Machine)
2
12-20 reps
75%
5
Lat Pulldown
3
8-12 reps
85%
6
Shoulder Press (Machine)
3
8-12 reps
85%
7
Face Pull
3
8-12 reps
85%
8
Lateral Raise (Dumbbell)
3
12-20 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
70%
2
Single Leg Press
3
8-12 reps
70%
3
Single Leg Extension
2
12-20 reps
60%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
70%
5
Leg Curl
3
8-12 reps
70%
6
Single-Leg Leg Curl
2
12-20 reps
60%
7
Hip Abductor (Machine)
4
12-20 reps
60%
8
Hip Adductor (Machine)
4
12-20 reps
60%
9
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
75%
2
Single Leg Press
3
8-12 reps
75%
3
Single Leg Extension
2
12-20 reps
65%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
75%
5
Leg Curl
3
8-12 reps
75%
6
Single-Leg Leg Curl
2
12-20 reps
65%
7
Hip Abductor (Machine)
4
12-20 reps
65%
8
Hip Adductor (Machine)
4
12-20 reps
65%
9
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
80%
2
Single Leg Press
3
8-12 reps
80%
3
Single Leg Extension
2
12-20 reps
70%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
80%
5
Leg Curl
3
8-12 reps
80%
6
Single-Leg Leg Curl
2
12-20 reps
70%
7
Hip Abductor (Machine)
4
12-20 reps
70%
8
Hip Adductor (Machine)
4
12-20 reps
70%
9
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
85%
2
Single Leg Press
3
8-12 reps
85%
3
Single Leg Extension
2
12-20 reps
75%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
85%
5
Leg Curl
3
8-12 reps
85%
6
Single-Leg Leg Curl
2
12-20 reps
75%
7
Hip Abductor (Machine)
4
12-20 reps
75%
8
Hip Adductor (Machine)
4
12-20 reps
75%
9
Standing Calf Raise
4
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
70%
2
Incline Chest Press (Machine)
3
8-12 reps
70%
3
Incline Bench Press (Barbell)
3
12-20 reps
60%
4
Chest Fly (Cable)
3
12-20 reps
60%
5
Concentration Curl
3
8-12 reps
70%
6A
Bicep Curl (Dumbbell)
4
21 reps
60%
6B
Hammer Curl
4
AMRAP
60%
7
Tricep Extension (Cable)
3
8-12 reps
70%
8
Tricep Rope Push Down (Cable)
3
8-12 reps
60%
9
Tricep Extension (Machine)
3
12-20 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
75%
2
Incline Chest Press (Machine)
3
8-12 reps
75%
3
Incline Bench Press (Barbell)
3
12-20 reps
65%
4
Chest Fly (Cable)
3
12-20 reps
65%
5
Concentration Curl
3
8-12 reps
75%
6A
Bicep Curl (Dumbbell)
4
21 reps
75%
6B
Hammer Curl
4
AMRAP
75%
7
Tricep Extension (Cable)
3
8-12 reps
75%
8
Tricep Rope Push Down (Cable)
3
8-12 reps
75%
9
Tricep Extension (Machine)
3
12-20 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
80%
3
Incline Bench Press (Barbell)
3
12-20 reps
70%
4
Chest Fly (Cable)
3
12-20 reps
70%
5
Concentration Curl
3
8-12 reps
80%
6A
Bicep Curl (Dumbbell)
4
21 reps
80%
6B
Hammer Curl
4
AMRAP
80%
7
Tricep Extension (Cable)
3
8-12 reps
80%
8
Tricep Rope Push Down (Cable)
3
8-12 reps
80%
9
Tricep Extension (Machine)
3
12-20 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
85%
2
Incline Chest Press (Machine)
3
8-12 reps
85%
3
Incline Bench Press (Barbell)
3
12-20 reps
75%
4
Chest Fly (Cable)
3
12-20 reps
75%
5
Concentration Curl
3
8-12 reps
85%
6A
Bicep Curl (Dumbbell)
4
21 reps
85%
6B
Hammer Curl
4
AMRAP
85%
7
Tricep Extension (Cable)
3
8-12 reps
85%
8
Tricep Rope Push Down (Cable)
3
8-12 reps
85%
9
Tricep Extension (Machine)
3
12-20 reps
75%
Week 1
1 / 4 Weeks
Day 3
1
Barbell Row
3 Sets
8-12 Reps
70%
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
70%
3
Seated Row (Cable)
3 Sets
8-12 Reps
70%
4
Chest Supported Row (Machine)
2 Sets
12-20 Reps
60%
5
Lat Pulldown
3 Sets
8-12 Reps
70%
6
Shoulder Press (Machine)
3 Sets
8-12 Reps
70%
7
Face Pull
3 Sets
8-12 Reps
70%
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
60%
Day 5
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
70%
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
12-20 Reps
60%
4
Chest Fly (Cable)
3 Sets
12-20 Reps
60%
5
Concentration Curl
3 Sets
8-12 Reps
70%
6A
Bicep Curl (Dumbbell)
4 Sets
21 Reps
60%
6B
Hammer Curl
4 Sets
AMRAP
60%
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
70%
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
60%
9
Tricep Extension (Machine)
3 Sets
12-20 Reps
60%
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
80%
2
Decline Bench Press (Barbell)
3 Sets
6-10 Reps
75%
3
Pendlay Row
4 Sets
5-8 Reps
80%
4
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
5
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
75%
6
Preacher Curl (EZ Bar)
4 Sets
6-10 Reps
75%
7
Seated Dip (Machine)
4 Sets
6-10 Reps
75%
Day 4
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
70%
2
Single Leg Press
3 Sets
8-12 Reps
70%
3
Single Leg Extension
2 Sets
12-20 Reps
60%
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
70%
5
Leg Curl
3 Sets
8-12 Reps
70%
6
Single-Leg Leg Curl
2 Sets
12-20 Reps
60%
7
Hip Abductor (Machine)
4 Sets
12-20 Reps
60%
8
Hip Adductor (Machine)
4 Sets
12-20 Reps
60%
9
Standing Calf Raise
4 Sets
12-20 Reps
@10
Day 2
1
Squat (Smith Machine)
4 Sets
5-8 Reps
80%
2
Leg Press
3 Sets
6-10 Reps
75%
3
Leg Extension
3 Sets
6-10 Reps
75%
4
Stiff Leg Deadlift
4 Sets
5-8 Reps
80%
5
Lying Leg Curl
3 Sets
6-10 Reps
75%
6
Hip Thrust (Barbell)
3 Sets
6-10 Reps
75%
7
Calf Raise (Leg Press)
4 Sets
6-10 Reps
75%