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BoostcampPNG

end of the year stronger

by Alaska Evaporada
1 athletes joined

Program Description

This program will help you tone your body and maximize each work out to target all of your muscles. This is perfect if you only have 3 days a week to dedicate your work out.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 02, 2024 07:28
  • Last Edited
    Oct 02, 2024 08:23
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
12 reps
15 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
12 reps
15 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
12 reps
15 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Bent Over Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Squat (Barbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Barbell Row
2
1
10 reps
12 reps
RPE 7.5
RPE 7.5
4
Floor Press (Barbell)
2
1
10 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Hip Thrust (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Floor Press (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Bent Over Row (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
4
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@7.5
@7.5
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
2
Hip Thrust (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Floor Press (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
4
Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
2
Squat (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@8.5
3
Barbell Row
2 Sets
1 Set
10 Reps
12 Reps
@7.5
@7.5
4
Floor Press (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@7
@7