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BoostcampPNG

Superhero minimalist (chest and back focus)

by Pedro A.
2 athletes joined

Program Description

Develop aesthetics with low volume. Perfect for busy schedules. Focus on shoulders, upper chest and upper back. Mostly compound exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 09, 2024 09:17
  • Last Edited
    Oct 21, 2024 05:30
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Incline Chest Fly (Dumbbell)
1
4
2
12-15 reps
3-5 reps
-
RPE 8
RPE 10
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 8
RPE 8
RPE 9.5
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ab Wheel
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
3
12-15 reps
3-5 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
2 Sets
12-15 Reps
3-5 Reps
-
@8
@10
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@8
@8
@9.5
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ab Wheel
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
3-5 Reps
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@9