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531 Grey pubes

by Nigel
1 athletes joined

Program Description

Jim says that he feels a lot better on a two day per week weight training program but like us all trys to do more, I personally feel given most people's life stresses two days are enough, I personally will be adding a day for mobility and stretching with perhaps some single joint exercises ie bicep curls, pushdowns, lateral raises etc As you know Jim's programs are based around Squat, bench, deadlift, OHP I swapped squat for safety bar and I'll probably swap deadlift for Hexbar Deadlift these are personal preferences as I'm no long competing as a powerlifter and want to strengthen my core and protect my lower back.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2025 09:46
  • Last Edited
    Jan 30, 2025 02:07
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
47%
55%
65%
75%
85%
2
Leg Press
3
10 reps
RPE 6.5
3
Good Morning
3
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
47%
55%
65%
75%
85%
2
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
3
Leg Curl
3
15 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
3
10 reps
RPE 6.5
3
Good Morning
3
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
3
Leg Curl
3
15 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
47%
60%
75%
85%
95%
2
Leg Press
3
10 reps
RPE 6.5
3
Good Morning
3
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
3
Leg Curl
3
15 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
47%
55%
65%
75%
85%
2
Incline Dumbell Bench Press
5
10 reps
RPE 6.5
3
Lat Pulldown
5
8 reps
RPE 6.5
4
Stiff Leg Deadlift
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
47%
55%
65%
75%
85%
2
Narrow Grip Pulldowns
5
8 reps
RPE 6.5
3
Bench Press (Close Grip)
5
10 reps
RPE 6.5
4
Lunge (Kettlebell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Incline Dumbell Bench Press
5
10 reps
RPE 6.5
3
Lat Pulldown
5
8 reps
RPE 6.5
4
Stiff Leg Deadlift
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Narrow Grip Pulldowns
5
8 reps
RPE 6.5
3
Bench Press (Close Grip)
5
10 reps
RPE 6.5
4
Lunge (Kettlebell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Incline Dumbell Bench Press
5
10 reps
RPE 6.5
3
Lat Pulldown
5
8 reps
RPE 6.5
4
Stiff Leg Deadlift
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
8%
95%
2
Narrow Grip Pulldowns
5
8 reps
RPE 6.5
3
Bench Press (Close Grip)
5
10 reps
RPE 6.5
4
Lunge (Kettlebell)
3
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
47%
55%
65%
75%
85%
2
Incline Dumbell Bench Press
5 Sets
10 Reps
@6.5
3
Lat Pulldown
5 Sets
8 Reps
@6.5
4
Stiff Leg Deadlift
3 Sets
10 Reps
@6
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
47%
55%
65%
75%
85%
2
Leg Press
3 Sets
10 Reps
@6.5
3
Good Morning
3 Sets
12 Reps
@6
4
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@6