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BoostcampPNG

Extra Credit

by Ashe T.
1 athletes joined

Program Description

A segmented training schedule to work around fitness classes, running, peloton or other activities. Focus areas are: Chest/Tricep, Back/Bicep and Legs/Core.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 01, 2025 02:42
  • Last Edited
    Jan 20, 2025 01:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Tricep Kickback
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Decline Bench Press
3
10 reps
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6
7
Half Turkish KB
6
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Bench Dip
3
15 reps
RPE 7
5
Push Up
3
10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
7
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alt Bench Press
3
20 reps
RPE 8
2
Tricep Extension (Machine)
3
10 reps
RPE 8
3
Single Arm Shoulder Press
3
20 reps
RPE 8
4
Alt Chest Fly
3
20 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Battle Ropes
4
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Tricep Kickback
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Decline Bench Press
3
10 reps
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6
7
Half Turkish KB
6
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Bench Dip
3
15 reps
RPE 7
5
Push Up
3
10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
7
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alt Bench Press
3
20 reps
RPE 8
2
Tricep Extension (Machine)
3
10 reps
RPE 8
3
Single Arm Shoulder Press
3
20 reps
RPE 8
4
Alt Chest Fly
3
20 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6
Battle Ropes
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso Lateral Wide Pulldown
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 7
5
Shrug (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 7
7
Plank with Shoulder Taps
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Back Fly
3
12 reps
RPE 7
4
Seated Bicep Curl
3
10 reps
RPE 8
5
High Row
3
10 reps
RPE 8
6
Bicep Curl (Machine)
3
10 reps
RPE 8
7
Side Plank
6
20 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
3
12 reps
RPE 8
2
X Row
3
10 reps
RPE 8
3
Kettlebell Gorilla Row
3
20 reps
RPE 8
4
Pallof Press
3
20 reps
RPE 7
5
Alternating Dumbbell Curl
3
20 reps
RPE 8
6
Plank Row
3
20 reps
RPE 8
7
Waiter March
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso Lateral Wide Pulldown
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 7
5
Shrug (Barbell)
4
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 7
7
Plank with Shoulder Taps
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Back Fly
3
12 reps
RPE 7
4
Seated Bicep Curl
3
10 reps
RPE 8
5
High Row
3
10 reps
RPE 8
6
Bicep Curl (Machine)
3
10 reps
RPE 8
7
Side Plank
6
20 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
3
12 reps
RPE 8
2
X Row
3
10 reps
RPE 8
3
Kettlebell Gorilla Row
3
20 reps
RPE 8
4
Pallof Press
3
20 reps
RPE 7
5
Alternating Dumbbell Curl
3
20 reps
RPE 8
6
Plank Row
3
20 reps
RPE 8
7
Waiter March
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hip Thrust (Machine)
4
6 reps
RPE 8
3
Single Leg Calf Raise
6
10 reps
RPE 6
4
Hack Squat
3
10 reps
RPE 7
5
Cable March
3
20 reps
RPE 8
6
Kettlebell Swing
3
10 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 7
3
Side Lunge
3
20 reps
RPE 7
4
Single Leg Romanian Deadlift
3
20 reps
RPE 8
5
Side Bend (Dumbbell)
3
20 reps
RPE 7
6
Pull Through (Cable)
3
12 reps
RPE 8
7
Frog Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
3
Bear To Kick
3
20 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
5
Single-Leg Leg Curl
3
20 reps
RPE 8
6
Trx Pistol Squat
3
20 reps
RPE 9
7
Resisted Dead Bug
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hip Thrust (Machine)
4
6 reps
RPE 8
3
Single Leg Calf Raise
6
10 reps
RPE 6
4
Hack Squat
3
10 reps
RPE 7
5
Cable March
3
20 reps
RPE 8
6
Kettlebell Swing
3
10 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 7
3
Side Lunge
3
20 reps
RPE 7
4
Single Leg Romanian Deadlift
3
20 reps
RPE 8
5
Side Bend (Dumbbell)
3
20 reps
RPE 7
6
Pull Through (Cable)
3
12 reps
RPE 8
7
Frog Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
20 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
3
Bear To Kick
3
20 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
5
Single-Leg Leg Curl
3
20 reps
RPE 8
6
Trx Pistol Squat
3
20 reps
RPE 9
7
Resisted Dead Bug
3
20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6
2
Tricep Kickback
3 Sets
10 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
Decline Bench Press
3 Sets
10 Reps
@6
5
Tricep Extension (Cable)
3 Sets
10 Reps
@6
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6
7
Half Turkish KB
6 Sets
8 Reps
@7
Day 2
1
Iso Lateral Wide Pulldown
3 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Arnold Press
3 Sets
10 Reps
@7
5
Shrug (Barbell)
4 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@7
7
Plank with Shoulder Taps
4 Sets
20 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@7
2
Hip Thrust (Machine)
4 Sets
6 Reps
@8
3
Single Leg Calf Raise
6 Sets
10 Reps
@6
4
Hack Squat
3 Sets
10 Reps
@7
5
Cable March
3 Sets
20 Reps
@8
6
Kettlebell Swing
3 Sets
10 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@7