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Buff and tough

by Reinout D.

Program Description

SBD strength with some hypertrophy. For home gym training. This takes up about 6 hours per week. A program I follow when I don't have much time.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 07, 2024 05:41
  • Last Edited
    Sep 07, 2024 07:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2A
Bench Press (Paused)
4
8 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Bench Press (Paused)
4
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2A
Bench Press (Paused)
4
5 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Deadlift (Barbell)
3
4 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
5
5 reps
RPE 8
3
Deadlift (Barbell)
4
3 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 9
2
Bench Press (Paused)
5
3 reps
RPE 8
3
Deadlift (Barbell)
3
2 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Bench Press (Paused)
4
4 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Bench Press (Paused)
4
4 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
RPE 8
2
Bench Press (Paused)
6
2 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
9 Reps
@6
2A
Bench Press (Paused)
4 Sets
10 Reps
@8
2B
Pull-Up (Bodyweight)
4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
4A
Bicep Curl (Dumbbell)
5 Sets
15 Reps
@9
4B
Tricep Pushdown (Cable)
5 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@6
2
Bench Press (Paused)
5 Sets
8 Reps
@8
3
Deadlift (Barbell)
3 Sets
6 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
5A
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
5B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Bench Press (Paused)
4 Sets
6 Reps
@9
3
Barbell Row
3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
5A
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
5B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@9