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BoostcampPNG

Mountain Lion

by Suh_Dude
1 athletes joined

Program Description

4 days/week. Focus on strength and compound movements

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 26, 2025 03:05
  • Last Edited
    Feb 26, 2025 03:22
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
5
-
2
Ez-Bar Skull Crusher
5
-
3
Bicep Curl (EZ Bar)
5
-
4
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Leg Extension
4
-
4
Ez-Bar Skull Crusher
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Incline Bench Press (Barbell)
5
-
3
Decline Sit Up (Bodyweight)
4
-
4
Lateral Raise (Dumbbell)
4
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Decline Sit Up (Bodyweight)
4 Sets
-
4
Bicep Curl (EZ Bar)
4 Sets
-
Day 2
1
Decline Sit Up (Bodyweight)
5 Sets
-
2
Ez-Bar Skull Crusher
5 Sets
-
3
Bicep Curl (EZ Bar)
5 Sets
-
4
Lateral Raise (Dumbbell)
5 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
-
2
Overhead Press (Barbell)
5 Sets
-
3
Leg Extension
4 Sets
-
4
Ez-Bar Skull Crusher
4 Sets
-
Day 4
1
Barbell Row
5 Sets
-
2
Incline Bench Press (Barbell)
5 Sets
-
3
Decline Sit Up (Bodyweight)
4 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-