logo
BoostcampPNG

BeanBuilding

by Jamie B.

Program Description

This program leads up to a strength peak in week 10. Before this, you progress each week with weight or reps. It is a sort of “Bro-Split” for hypotrophy, but also prepares you for a 1RM on each of the Big 3: Squat, Bench, Deadlift. Ultimately, the goal of this program is to grow and develop superior strength for a 1RM.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2025 02:40
  • Last Edited
    Feb 26, 2025 04:34
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
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
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
3-6 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
3-6 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
3-6 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
1 reps
100%
3
Squat (Barbell)
1
1 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
10 reps
RPE 6
2
Bayesian Curl
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10 reps
RPE 6
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 6
5
Seated Dip (Machine)
2
10 reps
RPE 6
6
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
10 reps
RPE 6
2
Bayesian Curl
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10 reps
RPE 6
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 6
5
Seated Dip (Machine)
2
10 reps
RPE 6
6
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
10 reps
RPE 6
2
Bayesian Curl
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10 reps
RPE 6
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 6
5
Seated Dip (Machine)
2
10 reps
RPE 6
6
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
RPE 6
2
Bayesian Curl
3
10 reps
RPE 6
3
Tricep Pushdown (Cable)
3
10 reps
RPE 6
4
Hammer Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Leg Press
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Leg Press
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Leg Press
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Press
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Seated Hamstring Curl
3
8 reps
RPE 6
5
Lying Leg Curl
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6
2
Lat Pulldown
3
8 reps
RPE 6
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 6
4
Seated Row (Cable)
2
8 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Week 1
1 / 11 Weeks
Day 2
1
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Bayesian Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Tricep Pushdown (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Preacher Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Leg Press
3 Sets
6-8 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
4 Sets
10 Reps
@8
5
Lying Leg Curl
4 Sets
10 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@8
4
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Lat Pulldown (Single Arm)
2 Sets
10 Reps
@8
4
Seated Row (Cable)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@8
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8