logo
BoostcampPNG

xstwilx

by Spapul Y.
2 athletes joined

Program Description

The purpose of this workout is to help develop strength and conditioning.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 21, 2024 03:42
  • Last Edited
    Sep 21, 2024 04:37
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Pec Deck (Machine)
5
10 reps
RPE 6
3
Dip (Assisted)
5
8 reps
RPE 6
4
Preacher Curl (EZ Bar)
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Tricep Pushdown (Cable)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Pec Deck (Machine)
5
10 reps
RPE 6
3
Dip (Assisted)
5
8 reps
RPE 6
4
Preacher Curl (EZ Bar)
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Tricep Pushdown (Cable)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Pec Deck (Machine)
5
10 reps
RPE 6
3
Dip (Assisted)
5
8 reps
RPE 6
4
Preacher Curl (EZ Bar)
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Tricep Pushdown (Cable)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Pec Deck (Machine)
5
10 reps
RPE 6
3
Dip (Assisted)
5
8 reps
RPE 6
4
Preacher Curl (EZ Bar)
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Tricep Pushdown (Cable)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Pec Deck (Machine)
5
10 reps
RPE 6
3
Dip (Assisted)
5
8 reps
RPE 6
4
Preacher Curl (EZ Bar)
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Tricep Pushdown (Cable)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Pec Deck (Machine)
5
10 reps
RPE 6
3
Dip (Assisted)
5
8 reps
RPE 6
4
Preacher Curl (EZ Bar)
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Tricep Pushdown (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 7.5
5
Cable Crunch
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 7.5
5
Cable Crunch
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 7.5
5
Cable Crunch
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 7.5
5
Cable Crunch
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 7.5
5
Cable Crunch
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 7.5
5
Cable Crunch
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Barbell Row
5
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Shrug (Barbell)
5
8 reps
RPE 7
7
Pull-Up (Assisted)
5
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Barbell Row
5
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Shrug (Barbell)
5
8 reps
RPE 7
7
Pull-Up (Assisted)
5
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Barbell Row
5
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Shrug (Barbell)
5
8 reps
RPE 7
7
Pull-Up (Assisted)
5
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Barbell Row
5
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Shrug (Barbell)
5
8 reps
RPE 7
7
Pull-Up (Assisted)
5
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Barbell Row
5
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Shrug (Barbell)
5
8 reps
RPE 7
7
Pull-Up (Assisted)
5
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Barbell Row
5
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
10 reps
RPE 7
5
Wrist Curls
5
10 reps
RPE 7
6
Shrug (Barbell)
5
8 reps
RPE 7
7
Pull-Up (Assisted)
5
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Cable Crunch
5
10 reps
RPE 7
5
Landmine Twist
5
10 reps
RPE 6.5
6
Back Extension (Weighted)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Cable Crunch
5
10 reps
RPE 7
5
Landmine Twist
5
10 reps
RPE 6.5
6
Back Extension (Weighted)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Cable Crunch
5
10 reps
RPE 7
5
Landmine Twist
5
10 reps
RPE 6.5
6
Back Extension (Weighted)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Cable Crunch
5
10 reps
RPE 7
5
Landmine Twist
5
10 reps
RPE 6.5
6
Back Extension (Weighted)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Cable Crunch
5
10 reps
RPE 7
5
Landmine Twist
5
10 reps
RPE 6.5
6
Back Extension (Weighted)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
2
Leg Press (45 Degrees)
5
10 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 7
4
Cable Crunch
5
10 reps
RPE 7
5
Landmine Twist
5
10 reps
RPE 6.5
6
Back Extension (Weighted)
5
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
5 Sets
10 Reps
@7
3
Seated Calf Raise
5 Sets
10 Reps
@7
4
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@7.5
5
Cable Crunch
5 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@6
2
Pec Deck (Machine)
5 Sets
10 Reps
@6
3
Dip (Assisted)
5 Sets
8 Reps
@6
4
Preacher Curl (EZ Bar)
5 Sets
10 Reps
@7
5
Wrist Curls
5 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
5 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
8 Reps
@7
2
Barbell Row
5 Sets
8 Reps
@7
3
Lateral Raise (Dumbbell)
5 Sets
8 Reps
@7
4
Hammer Curl
5 Sets
10 Reps
@7
5
Wrist Curls
5 Sets
10 Reps
@7
6
Shrug (Barbell)
5 Sets
8 Reps
@7
7
Pull-Up (Assisted)
5 Sets
8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
5 Sets
10 Reps
@7
3
Seated Calf Raise
5 Sets
10 Reps
@7
4
Cable Crunch
5 Sets
10 Reps
@7
5
Landmine Twist
5 Sets
10 Reps
@6.5
6
Back Extension (Weighted)
5 Sets
10 Reps
@7