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BoostcampPNG

Bullmastiff Custom Phase 1

by Rishabh T.
2 athletes joined

Program Description

Be a big boy

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2024 01:53
  • Last Edited
    Aug 12, 2024 03:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
1
10-15 reps
RPE 7
4
Leg Extension
1
10-15 reps
RPE 7
5
Seated Calf Raise
1
AMRAP
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 7
5
Seated Calf Raise
2
AMRAP
RPE 8
6
Standing Calf Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
3
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5
Seated Calf Raise
3
AMRAP
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
60%
2
Romanian Deadlift (Barbell)
1
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Seated Calf Raise
4
AMRAP
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 7
5
Lateral Raise (Cable)
1
AMRAP
RPE 6
6
Front Raise
1
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
1
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
1
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
2
AMRAP
RPE 6
6
Front Raise
2
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
AMRAP
RPE 6
6
Front Raise
3
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
5
10-15 reps
RPE 7
5
Lateral Raise (Cable)
4
AMRAP
RPE 6
6
Front Raise
4
AMRAP
RPE 6
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 6
8
V-Handle Tricep Pushdown (Cable)
4
AMRAP
RPE 6
9
Single Arm Overhead Tricep Extension
4
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 6
4
Reverse Pec Deck
1
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
1
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
1
AMRAP
RPE 6
7
Decline Crunch
1
AMRAP
RPE 6
8
Cable Crunch
1
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
2
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
2
AMRAP
RPE 6
4
Reverse Pec Deck
2
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
2
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
2
AMRAP
RPE 6
7
Decline Crunch
2
AMRAP
RPE 6
8
Cable Crunch
2
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
3
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 6
4
Reverse Pec Deck
3
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 6
7
Decline Crunch
3
AMRAP
RPE 6
8
Cable Crunch
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
4
AMRAP
RPE 6
3
Chest Supported Row (Dumbbell)
4
AMRAP
RPE 6
4
Reverse Pec Deck
4
AMRAP
RPE 6
5
Bicep Curl (EZ Bar)
4
AMRAP
RPE 6
6
Preacher Curl (Dumbbell)
4
AMRAP
RPE 6
7
Decline Crunch
4
AMRAP
RPE 6
8
Cable Crunch
4
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
-
5
Seated Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 6
3
Leg Curl
2
AMRAP
RPE 6
4
Standing Calf Raise
2
AMRAP
-
5
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 6
3
Leg Curl
1
AMRAP
RPE 6
4
Standing Calf Raise
1
AMRAP
-
5
Seated Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-15 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
4
AMRAP
RPE 6
3
Leg Curl
4
AMRAP
RPE 6
4
Standing Calf Raise
4
AMRAP
-
5
Seated Calf Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
AMRAP
-
3
Front Raise
1
AMRAP
-
4
Lateral Raise (Dumbbell)
1
AMRAP
-
5
Lateral Raise (Cable)
1
AMRAP
-
6
Single Arm Overhead Tricep Extension
1
AMRAP
-
7
Tricep Pushdown (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
AMRAP
-
3
Front Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Single Arm Overhead Tricep Extension
2
AMRAP
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Chest Fly (Cable)
2
AMRAP
-
3
Front Raise
1
AMRAP
-
4
Lateral Raise (Dumbbell)
1
AMRAP
-
5
Lateral Raise (Cable)
1
AMRAP
-
6
Single Arm Overhead Tricep Extension
1
AMRAP
-
7
Tricep Pushdown (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
2
Chest Fly (Cable)
5
AMRAP
-
3
Front Raise
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Lateral Raise (Cable)
4
AMRAP
-
6
Single Arm Overhead Tricep Extension
4
AMRAP
-
7
Tricep Pushdown (Cable)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
1
AMRAP
-
4
Single Arm Row (Dumbbell)
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Bicep Curl (Dumbbell)
1
AMRAP
-
7
Incline Curl (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
2
AMRAP
-
4
Single Arm Row (Dumbbell)
2
AMRAP
-
5
Face Pull
2
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
1
AMRAP
-
4
Single Arm Row (Dumbbell)
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Bicep Curl (Dumbbell)
1
AMRAP
-
7
Incline Curl (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
4
AMRAP
-
4
Single Arm Row (Dumbbell)
4
AMRAP
-
5
Face Pull
4
AMRAP
-
6
Bicep Curl (Dumbbell)
4
AMRAP
-
7
Incline Curl (Dumbbell)
4
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
60%
2
Romanian Deadlift (Barbell)
1 Set
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
1 Set
10-15 Reps
@7
4
Leg Extension
1 Set
10-15 Reps
@7
5
Seated Calf Raise
1 Set
AMRAP
@8
6
Standing Calf Raise
1 Set
AMRAP
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Incline Bench Press (Dumbbell)
1 Set
10-15 Reps
@8
4
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
1 Set
AMRAP
@6
6
Front Raise
1 Set
AMRAP
@6
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@6
8
V-Handle Tricep Pushdown (Cable)
1 Set
AMRAP
@6
9
Single Arm Overhead Tricep Extension
1 Set
AMRAP
@6
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@6
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
@6
4
Reverse Pec Deck
1 Set
AMRAP
@6
5
Bicep Curl (EZ Bar)
1 Set
AMRAP
@6
6
Preacher Curl (Dumbbell)
1 Set
AMRAP
@6
7
Decline Crunch
1 Set
AMRAP
@6
8
Cable Crunch
1 Set
AMRAP
@6
Day 4
1
Front Squat (Barbell)
3 Sets
10-15 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
1 Set
AMRAP
@6
3
Leg Curl
1 Set
AMRAP
@6
4
Standing Calf Raise
1 Set
AMRAP
-
5
Seated Calf Raise
1 Set
AMRAP
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Chest Fly (Cable)
2 Sets
AMRAP
-
3
Front Raise
1 Set
AMRAP
-
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
5
Lateral Raise (Cable)
1 Set
AMRAP
-
6
Single Arm Overhead Tricep Extension
1 Set
AMRAP
-
7
Tricep Pushdown (Cable)
1 Set
AMRAP
-
Day 6
1
Barbell Row
3 Sets
6 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Lat Pulldown
1 Set
AMRAP
-
4
Single Arm Row (Dumbbell)
1 Set
AMRAP
-
5
Face Pull
1 Set
AMRAP
-
6
Bicep Curl (Dumbbell)
1 Set
AMRAP
-
7
Incline Curl (Dumbbell)
1 Set
AMRAP
-