logo
BoostcampPNG

Go hard or go home (Ez prog.)

by Mendel J.
1 athletes joined

Program Description

Strength while cutting

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 26, 2024 01:39
  • Last Edited
    Jul 26, 2024 01:41
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Lunge (Barbell)
1 Set
1 Set
16 Reps
16 Reps
@8
@9
4
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Lat Pulldown
2 Sets
10 Reps
@8
5
Pullover (Dumbbell)
2 Sets
10 Reps
@8
6
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
7
Face Pull
1 Set
1 Set
10 Reps
10 Reps
@8
@9
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
9
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lunge (Barbell)
1 Set
1 Set
16 Reps
16 Reps
@8
@9
4
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Leg Curl
2 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Bench Press (Paused)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Pullover (Dumbbell)
2 Sets
10 Reps
-
6
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
7
Face Pull
1 Set
1 Set
10 Reps
10 Reps
@8
@9
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
9
Tricep Extension (Cable)
3 Sets
10 Reps
-