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BoostcampPNG

final workout

by Jagrit G.

Program Description

N

Program Overview

  • Level
    Advanced, Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2024 08:01
  • Last Edited
    Sep 13, 2024 06:10
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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
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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)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Leg Curl
3
8 reps
RPE 10
4A
Face Pull
3
12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
10-17 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
4
Leg Curl
3
6 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
10-17 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
10-17 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
RPE 8
1B
Barbell Row
4
6 reps
RPE 8
2A
Overhead Press (Barbell)
3
7 reps
RPE 8
2B
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 9
RPE 10
3A
Skull Crusher (Dumbbell)
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
3B
Preacher Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Pull-Up (Assisted)
1
2
7 reps
7 reps
RPE 9
RPE 10
5
Incline French Press
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
4
4 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Assisted)
1
2
6 reps
6 reps
RPE 9
RPE 10
5
Incline French Press
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Incline French Press
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3A
Leg Curl
3
12 reps
RPE 10
3B
Leg Extension
3
12 reps
RPE 10
4A
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
2
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
2
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
2
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
RPE 10
2A
Lateral Raise (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
2B
Upright Row (Dumbbell)
3
10 reps
RPE 10
3
Seated Front Raise
1
10 reps
RPE 10
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5A
Preacher Curl (Barbell)
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
6A
Push Up
1
-
6B
Dip (Assisted)
3
6 reps
RPE 9
6C
Incline Curl (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
6D
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
10 reps
RPE 10
2
Seated Anterior Delt Press (AD)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
4
Dip (Assisted)
3
6 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Incline French Press
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
10 reps
RPE 10
2
Seated Anterior Delt Press (AD)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
4
Dip (Assisted)
3
6 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Incline French Press
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
10 reps
RPE 10
2
Seated Anterior Delt Press (AD)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
4
Dip (Assisted)
3
6 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Incline French Press
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Chest Fly (Machine)
3
12 reps
RPE 10
2B
Pull-Up (Assisted)
3
12 reps
RPE 10
3A
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
3B
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
6
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
6
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
6
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Deadlift (Barbell)
4 Sets
5 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3B
Leg Curl
3 Sets
8 Reps
@10
4A
Face Pull
3 Sets
12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-17 Reps
@10
Day 2
1A
Bench Press (Barbell)
4 Sets
5 Reps
@8
1B
Barbell Row
4 Sets
6 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
7 Reps
@8
2B
Chin-Up (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
3A
Skull Crusher (Dumbbell)
1 Set
2 Sets
12-17 Reps
12-17 Reps
@9
@10
3B
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
4
Wrist Curls
1 Set
-
Day 3
1
Abs Crunch (Machine)
1 Set
-
-
Day 4
1
Lunge (Barbell)
3 Sets
8 Reps
@10
2
Leg Press
1 Set
8 Reps
@10
3A
Leg Curl
3 Sets
12 Reps
@10
3B
Leg Extension
3 Sets
12 Reps
@10
4A
Wrist Curls
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
4B
Reverse Wrist Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 5
1
Face Pull
4 Sets
12 Reps
@10
2A
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@9
@10
@10
2B
Upright Row (Dumbbell)
3 Sets
10 Reps
@10
3
Seated Front Raise
1 Set
10 Reps
@10
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8
5A
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
5B
Skull Crusher (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
6A
Push Up
1 Set
-
6B
Dip (Assisted)
3 Sets
6 Reps
@9
6C
Incline Curl (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
6D
Hammer Curl
1 Set
-
Day 6
1A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
1B
Seated Lat Row
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
2A
Chest Fly (Machine)
3 Sets
12 Reps
@10
2B
Pull-Up (Assisted)
3 Sets
12 Reps
@10
3A
Wrist Curls
2 Sets
2 Sets
12 Reps
8 Reps
@10
@10
3B
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
@10