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BoostcampPNG

OK / UK (mit Clean & Workout)

by Markus S.
1 athletes joined

Program Description

Kraft

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2024 10:21
  • Last Edited
    Oct 18, 2024 05:21
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-8
2
Military Press (Barbell)
3
8 reps
RPE 7-8
3
Seated Row (Machine)
4
8 reps
RPE 7-8
4
Butterfly Maschine
3
8 reps
RPE 7-8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7-8
6
Face Pull
5
8 reps
RPE 7-8
7
Bicep Curl (Cable)
4
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7-8
2
Military Press (Barbell)
4
8 reps
RPE 7-8
3
Seated Row (Machine)
4
8 reps
RPE 7-8
4
Butterfly Maschine
4
8 reps
RPE 7-8
5
Face Pull
6
8 reps
RPE 7-8
6
Tricep Pushdown (Cable)
5
8 reps
RPE 7-8
7
Bicep Curl (Cable)
5
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8-9
2
Military Press (Barbell)
4
10 reps
RPE 8-9
3
Seated Row (Machine)
4
10 reps
RPE 8-9
4
Butterfly Maschine
4
10 reps
RPE 8-9
5
Face Pull
6
8 reps
RPE 8-9
6
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
7
Bicep Curl (Cable)
5
8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9-10
2
Military Press (Barbell)
4
8 reps
RPE 9-10
3
Seated Row (Machine)
4
8 reps
RPE 9-10
4
Butterfly Maschine
4
8 reps
RPE 9-10
5
Face Pull
6
8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
6
8 reps
RPE 9-10
7
Bicep Curl (Cable)
6
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 4-5
2
Military Press (Barbell)
3
8 reps
RPE 4-5
3
Seated Row (Machine)
3
8 reps
RPE 4-5
4
Butterfly Maschine
3
8 reps
RPE 4-5
5
Face Pull
3
8 reps
RPE 4-5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 4-5
7
Bicep Curl (Cable)
3
8 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
70%
2
Backsquat
3
8 reps
RPE 7-8
3
Zercher Squat (Barbell)
3
8 reps
RPE 7-8
4
Deadlift (Barbell)
3
8 reps
RPE 7-8
5
Crunch (DB/Maschine)
4
10 reps
RPE 7-8
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
80%
2
Backsquat
4
8 reps
RPE 7-8
3
Zercher Squat (Barbell)
4
8 reps
RPE 7-8
4
Deadlift (Barbell)
4
8 reps
RPE 7-8
5
Crunch (DB/Maschine)
5
10 reps
RPE 7-8
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
85%
2
Backsquat
4
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
4
8 reps
RPE 8-9
4
Deadlift (Barbell)
4
8 reps
RPE 8-9
5
Crunch (DB/Maschine)
5
10 reps
RPE 8-9
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
90%
2
Backsquat
4
8 reps
RPE 9-10
3
Zercher Squat (Barbell)
4
8 reps
RPE 9-10
4
Deadlift (Barbell)
4
8 reps
RPE 9-10
5
Crunch (DB/Maschine)
6
10 reps
RPE 9-10
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
80%
2
Backsquat
3
8 reps
RPE 4-5
3
Zercher Squat (Barbell)
3
8 reps
RPE 4-5
4
Deadlift (Barbell)
3
8 reps
RPE 4-5
5
Crunch (DB/Maschine)
3
10 reps
RPE 4-5
6
Workout
1
15-30 mins
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
10 reps
RPE 7-8
3
Lat Pulldown
3
10 reps
RPE 7-8
4
Chest Press (Machine)
3
10 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7-8
7
Dip (Weighted)
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
10 reps
RPE 7-8
3
Lat Pulldown
4
10 reps
RPE 7-8
4
Chest Press (Machine)
4
10 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 7-8
7
Dip (Weighted)
5
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8-9
2
Bent Over Row (Barbell)
4
10 reps
RPE 8-9
3
Lat Pulldown
4
10 reps
RPE 8-9
4
Chest Press (Machine)
4
10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-9
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
7
Dip (Weighted)
5
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9-10
2
Bent Over Row (Barbell)
5
10 reps
RPE 9-10
3
Lat Pulldown
5
10 reps
RPE 9-10
4
Chest Press (Machine)
5
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 9-10
6
Bicep Curl (Dumbbell)
6
10 reps
RPE 9-10
7
Dip (Weighted)
6
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 4-5
2
Bent Over Row (Barbell)
3
10 reps
RPE 4-5
3
Lat Pulldown
3
10 reps
RPE 4-5
4
Chest Press (Machine)
3
10 reps
RPE 4-5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 4-5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 4-5
7
Dip (Weighted)
3
10 reps
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7-8
2
Hack Squat
3
8 reps
RPE 7-8
3
Leg Curl
3
8 reps
RPE 7-8
4
Hip Abductor (Machine)
3
8 reps
RPE 7-8
5
Leg Press
3
8 reps
RPE 7-8
6
Crunch (DB/Maschine)
4
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Leg Curl
3
10 reps
RPE 7-8
4
Hip Abductor (Machine)
3
10 reps
RPE 7-8
5
Leg Press
3
10 reps
RPE 7-8
6
Crunch (DB/Maschine)
4
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8-9
2
Hack Squat
4
8 reps
RPE 8-9
3
Leg Curl
4
8 reps
RPE 8-9
4
Hip Abductor (Machine)
3
8 reps
RPE 8-9
5
Leg Press
4
8 reps
RPE 8-9
6
Crunch (DB/Maschine)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 9-10
2
Hack Squat
4
10 reps
RPE 9-10
3
Leg Curl
4
8 reps
RPE 9-10
4
Hip Abductor (Machine)
3
8 reps
RPE 9-10
5
Leg Press
4
10 reps
RPE 9-10
6
Crunch (DB/Maschine)
4
12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 4-5
2
Hack Squat
3
10 reps
RPE 4-5
3
Leg Curl
3
10 reps
RPE 4-5
4
Hip Abductor (Machine)
3
8 reps
RPE 4-5
5
Leg Press
3
10 reps
RPE 4-5
6
Crunch (DB/Maschine)
4
12 reps
RPE 4-5
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-8
2
Military Press (Barbell)
3 Sets
8 Reps
@7-8
3
Seated Row (Machine)
4 Sets
8 Reps
@7-8
4
Butterfly Maschine
3 Sets
8 Reps
@7-8
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7-8
6
Face Pull
5 Sets
8 Reps
@7-8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@7-8
Day 2
1
Clean (Barbell)
1 Set
15 mins
70%
2
Backsquat
3 Sets
8 Reps
@7-8
3
Zercher Squat (Barbell)
3 Sets
8 Reps
@7-8
4
Deadlift (Barbell)
3 Sets
8 Reps
@7-8
5
Crunch (DB/Maschine)
4 Sets
10 Reps
@7-8
6
Workout
1 Set
15-30 mins
@5-8
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7-8
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7-8
3
Lat Pulldown
3 Sets
10 Reps
@7-8
4
Chest Press (Machine)
3 Sets
10 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7-8
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7-8
7
Dip (Weighted)
4 Sets
10 Reps
@7-8
Day 4
1
Front Squat (Barbell)
3 Sets
8 Reps
@7-8
2
Hack Squat
3 Sets
8 Reps
@7-8
3
Leg Curl
3 Sets
8 Reps
@7-8
4
Hip Abductor (Machine)
3 Sets
8 Reps
@7-8
5
Leg Press
3 Sets
8 Reps
@7-8
6
Crunch (DB/Maschine)
4 Sets
12 Reps
@7-8