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BoostcampPNG

531 HARDCORE

by Adrian P.
10 athletes joined
5.0
(1 rating)

Program Description

Zespół negro nie wypije to niegro

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 14, 2024 03:10
  • Last Edited
    Sep 06, 2024 09:56
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
1
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
88 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-25 reps
RPE 7
6
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
88 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-25 reps
RPE 7
6
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
88 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-25 reps
RPE 7
6
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
3
8 reps
50%
3
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-25 reps
RPE 7
6
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
3 reps
5 reps
55 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
1
2
8-22 reps
8-22 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
3 reps
5 reps
55 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
1
2
8-22 reps
8-22 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
3 reps
5 reps
55 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
1
2
8-22 reps
8-22 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Sumo Deadlift (Barbell)
3
5 reps
70%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
1
2
8-22 reps
8-22 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
5 reps
3 reps
3 reps
55 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
5 reps
3 reps
3 reps
55 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
5 reps
3 reps
3 reps
55 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Close Grip)
3
8 reps
50%
3
Bicep Curl (EZ Bar)
3
6-14 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
8-16 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
3 reps
3 reps
3 reps
33 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
2
1
1
1
5 reps
3 reps
3 reps
3 reps
5 reps
55 reps
75%
85%
90%
80%
70%
65%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-22 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
3 reps
3 reps
3 reps
33 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
2
1
1
1
5 reps
3 reps
3 reps
3 reps
5 reps
55 reps
75%
85%
90%
80%
70%
65%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-22 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
11 reps
3 reps
3 reps
3 reps
3 reps
33 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
2
1
1
1
5 reps
3 reps
3 reps
3 reps
5 reps
55 reps
75%
85%
90%
80%
70%
65%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-22 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Squat (Barbell)
3
8 reps
60%
3
T-Bar Row
3
5-12 reps
RPE 9
4
Lat Pulldown
4
8-16 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-22 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
88 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10-25 Reps
@7
6
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-25 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-22 Reps
8-22 Reps
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
5 Reps
3 Reps
3 Reps
55 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Bicep Curl (EZ Bar)
3 Sets
6-14 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
8-16 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-25 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
3 Reps
3 Reps
3 Reps
3 Reps
33 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
3 Reps
5 Reps
55 Reps
75%
85%
90%
80%
70%
65%
3
T-Bar Row
3 Sets
5-12 Reps
@9
4
Lat Pulldown
4 Sets
8-16 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-22 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Arnold S.Man
5 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Dojebany plan masa idzie jak chuj tylko nie skapnalem się pierwszego dnia że ostatnia seria ławki to jest amrap i napierdalałem 88 powtórzeń to przypoliłem układ nerwowy aż skwierczało.