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BoostcampPNG

Vilde Dec 24

by Behrad Y.
1 athletes joined

Program Description

When i get stuck under a car i want my gf to be able to save me by lifting the car

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 29, 2024 10:19
  • Last Edited
    Jan 04, 2025 08:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
4 reps
72%
64%
64%
2
Deadlift (Barbell)
3
1
1
5 reps
4 reps
3 reps
67%
67%
67%
3
Calf Raise Machine
5
10 reps
RPE 6
4
Ab Swing
5
10 reps
RPE 6
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1-4 reps
1-4 reps
1-3 reps
81%
72%
70%
2
Deadlift (Barbell)
3
1
1
1-4 reps
1-4 reps
1-3 reps
80%
72%
72%
3
Calf Raise Machine
5
5-10 reps
RPE 7
4
Ab Swing
5
5-10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1-4 reps
1-3 reps
1-2 reps
87%
85%
82%
2
Deadlift (Barbell)
3
1
1
1-4 reps
1-4 reps
1-3 reps
76%
67%
65%
3
Calf Raise Machine
5
5-10 reps
RPE 8
4
Ab Swing
5
5-10 reps
RPE 8
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
RPE 9
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Leg Extension
5
10 reps
RPE 9
4
Lying Leg Curl
6
10 reps
RPE 9
5
Seated Calf Raise
5
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 6
3
Bicep Curl (Cable)
5
10 reps
RPE 6
4
Tricep Pushdown (Cable)
5
5 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
5
5-7 reps
RPE 7
3
Bicep Curl (Cable)
5
5-9 reps
RPE 7
4
Tricep Pushdown (Cable)
5
5-9 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
5-7 reps
RPE 8
3
Bicep Curl (Cable)
5
5-9 reps
RPE 8
4
Tricep Pushdown (Cable)
5
5-9 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
9 reps
64%
2
Trap Bar Deadlift
3
5 reps
RPE 9
3
Sumo Deadlift (Barbell)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
9 reps
RPE 6
3
Pull Through (Cable)
3
14 reps
RPE 6
4
Back Extension Machine
2
10 reps
RPE 6
5
Goblet Squat
3
7 reps
RPE 6
6
Calf Press On Leg Oress Machine
3
5 reps
RPE 6
7
Pull-Up (Bodyweight)
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Deadlift (Barbell)
3
9 reps
RPE 7
3
Pull Through (Cable)
3
14 reps
RPE 7
4
Back Extension Machine
2
10 reps
RPE 7
5
Goblet Squat
3
7 reps
RPE 7
6
Calf Press On Leg Oress Machine
3
5 reps
RPE 7
7
Pull-Up (Bodyweight)
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
9 reps
RPE 8
3
Pull Through (Cable)
3
14 reps
RPE 8
4
Back Extension Machine
2
10 reps
RPE 8
5
Goblet Squat
3
7 reps
RPE 8
6
Calf Press On Leg Oress Machine
3
5 reps
RPE 8
7
Pull-Up (Bodyweight)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Overhead Press (Barbell)
5
8 reps
RPE 9
3
Preacher Curl (Barbell)
5
10 reps
RPE 9
4
Skull Crusher (Barbell)
5
10 reps
RPE 9
5
Upright Row (Cable)
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Tricep Pushdown (Cable)
4
12 reps
RPE 6
5
Upright Row (Barbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-9 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
5-9 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
5-9 reps
RPE 7
4
Tricep Pushdown (Cable)
4
5-11 reps
RPE 7
5
Upright Row (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-9 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
5-9 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
5-9 reps
RPE 8
4
Tricep Pushdown (Cable)
4
5-11 reps
RPE 8
5
Upright Row (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Deadlift (Deficit)
3
16 reps
RPE 9
3
Block Pull (Barbell)
3
11 reps
RPE 9
4
Single Leg Hip Thrust
3
18 reps
RPE 9
5
Calf Press On Leg Press Machine
3
5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
9 reps
64%
2
Block Pull (Barbell)
3
11 reps
RPE 6
3
Single Leg Hip Thrust
3
18 reps
RPE 6
4
Calf Raise Machine
3
16 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
9 reps
66%
2
Block Pull (Barbell)
3
11 reps
RPE 7
3
Single Leg Hip Thrust
3
18 reps
RPE 7
4
Calf Raise Machine
3
16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
9 reps
89%
80%
2
Block Pull (Barbell)
3
11 reps
RPE 8
3
Single Leg Hip Thrust
3
18 reps
RPE 8
4
Calf Raise Machine
3
16 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
-2 reps
8-10 reps
100%
61%
2
Front Raise
4
10 reps
RPE 9
3
Bicep Curl (Barbell)
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2-5 reps
1-2 reps
94%
72%
2
Chest Supported Row (Machine)
3
15 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
13 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
-1 reps
1-2 reps
100%
72%
2
Chest Supported Row (Machine)
3
15 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
13 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
83%
2
Chest Supported Row (Machine)
3
15 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
13 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat Close Stance
3
5 reps
RPE 9
2
Block Pull (Barbell)
3
11 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Reverse Lunge (Barbell)
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
4 Reps
72%
64%
64%
2
Deadlift (Barbell)
3 Sets
1 Set
1 Set
5 Reps
4 Reps
3 Reps
67%
67%
67%
3
Calf Raise Machine
5 Sets
10 Reps
@6
4
Ab Swing
5 Sets
10 Reps
@6
5
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@6
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Seated Shoulder Press (Dumbbell)
5 Sets
8 Reps
@6
3
Bicep Curl (Cable)
5 Sets
10 Reps
@6
4
Tricep Pushdown (Cable)
5 Sets
5 Reps
@6
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
5
Upright Row (Barbell)
3 Sets
15 Reps
@6
Day 5
1
Deadlift (Barbell)
3 Sets
9 Reps
64%
2
Block Pull (Barbell)
3 Sets
11 Reps
@6
3
Single Leg Hip Thrust
3 Sets
18 Reps
@6
4
Calf Raise Machine
3 Sets
16 Reps
@6
Day 6
1
Bench Press (Barbell)
1 Set
2 Sets
2-5 Reps
1-2 Reps
94%
72%
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@6
3
Lat Pulldown (Neutral Grip)
3 Sets
13 Reps
@6
Day 3
1
Trap Bar Deadlift
3 Sets
5 Reps
@6
2
Sumo Deadlift (Barbell)
3 Sets
9 Reps
@6
3
Pull Through (Cable)
3 Sets
14 Reps
@6
4
Back Extension Machine
2 Sets
10 Reps
@6
5
Goblet Squat
3 Sets
7 Reps
@6
6
Calf Press On Leg Oress Machine
3 Sets
5 Reps
@6
7
Pull-Up (Bodyweight)
2 Sets
@6