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BoostcampPNG

Simple hypertrophy with basic strength progression

by Ben G.
2 athletes joined

Program Description

To help beginners that don’t know a lot of the exercises in the gym

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 02, 2024 10:12
  • Last Edited
    Sep 09, 2024 05:47
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
80%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6 reps
80%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
7 reps
80%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
85%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6 reps
85%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
7 reps
85%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
90%
93%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 9
4
Bent Over Row (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lat Pulldown
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10-12 reps
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
80%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
85%
2
Leg Press
1
1
6-8 reps
-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
90%
93%
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
1
1
-12 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Curl
2
10-12 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
85%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
90%
93%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Seated Row (Cable)
2
8-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Rope Hammer Curl
3
8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
90%
93%
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
3
8-10 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
5 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Cable)
2 Sets
8-10 Reps
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5
@9
5
Seated Row (Cable)
3 Sets
8-10 Reps
@9
6
Lat Pulldown
3 Sets
8-10 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
8
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
6-8 Reps
@9
4
Seated Row (Cable)
2 Sets
8-10 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
6
Rope Hammer Curl
3 Sets
8 Reps
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@9.5
8
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
@9.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Leg Press
1 Set
1 Set
6-8 Reps
-8 Reps
@9
@9.5
3
Leg Extension
1 Set
1 Set
-12 Reps
10-12 Reps
@9.5
@9.5
4
Leg Curl
2 Sets
10-12 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@9
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5