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BoostcampPNG

MAN

by Raoul T.

Program Description

This program is designed to be a 3 day-a-week full-body routine, with one day focused on pushing exercises and another on pulling exercises. Each day also includes training of the antagonist arm muscles.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 07, 2024 04:54
  • Last Edited
    Jan 18, 2025 03:39
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15 reps
RPE 10
2
Standing Calf Raise
3
15 reps
RPE 10
3
Push Up (Incline)
1
4
22 reps
17 reps
RPE 10
RPE 10
4
Wide Grip Pull-Up
1
4
15 reps
12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7A
Hack Squat
3
12 reps
RPE 10
7B
Wrist Curls
3
15 reps
RPE 10
8
Neck Curl
3
15 reps
RPE 10
9
Neck Extension
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Hack Squat
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Hack Squat
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Single Preacher Curl
3
12 reps
RPE 10
4
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
5
Back Extension
3
20 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
7
Seated Hamstring Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Seated Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Seated Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Leg Press (45 Degrees)
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Leg Press (45 Degrees)
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Leg Press (45 Degrees)
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Week 1
1 / 3 Weeks
Day 3
1A
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
1B
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
2A
Chest Press (Machine)
3 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
3
Push Up (Incline)
4 Sets
50 Reps
@10
4A
Leg Press (45 Degrees)
3 Sets
12 Reps
@10
4B
Wrist Curls
3 Sets
15 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 4
1A
Wide Grip Pull-Up
3 Sets
8 Reps
@10
1B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
2A
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
2B
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3B
Back Extension
3 Sets
20 Reps
@10
4
Seated Hamstring Curl
3 Sets
15 Reps
@10
Day 1
1
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
2
Standing Calf Raise
3 Sets
15 Reps
@10
3
Push Up (Incline)
1 Set
4 Sets
22 Reps
17 Reps
@10
@10
4
Wide Grip Pull-Up
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
7A
Hack Squat
3 Sets
12 Reps
@10
7B
Wrist Curls
3 Sets
15 Reps
@10
8
Neck Curl
3 Sets
15 Reps
@10
9
Neck Extension
3 Sets
15 Reps
@10
Day 2
1
Seated Row (Machine)
3 Sets
10 Reps
@10
2
Push Up (Weighted)
3 Sets
15 Reps
@10
3
Single Preacher Curl
3 Sets
12 Reps
@10
4
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@10
5
Back Extension
3 Sets
20 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@10
7
Seated Hamstring Curl
3 Sets
15 Reps
@10