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BoostcampPNG

Felemban’s airlines

by Iblvd1
5 athletes joined

Program Description

I’m just a retired powerlifter trying to make a program for my friends and support them in their journey

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    140 minutes
  • Created
    Oct 19, 2024 02:49
  • Last Edited
    Dec 15, 2024 08:27
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Chest Press (Machine)
3
8-10 reps
RPE 6
3
Chest Fly (Cable)
3
8-10 reps
RPE 6
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
5
Seated Dip (Machine)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6.5
2
Chest Press (Machine)
3
8-10 reps
RPE 6.5
3
Chest Fly (Cable)
3
8-10 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6.5
5
Seated Dip (Machine)
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Chest Press (Machine)
3
8-10 reps
RPE 7
3
Chest Fly (Cable)
3
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
5
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
2
Chest Press (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Chest Fly (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
5
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
4
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
5
Seated Dip (Machine)
1
1
10 reps
10 reps
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 7.5
2
Chest Press (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Chest Fly (Cable)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
5
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
2
Chest Press (Machine)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
3
Chest Fly (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 7.5
5
Seated Dip (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8.5
RPE 7.5
2
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 7.5
3
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6
2
Seated Row (Cable)
2
8-10 reps
RPE 6
3
Upright Row (Cable)
3
8-10 reps
RPE 6
4
Hammer Curl
3
6-10 reps
RPE 6
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6.5
2
Seated Row (Cable)
2
8-10 reps
RPE 6.5
3
Upright Row (Cable)
3
8-10 reps
RPE 6.5
4
Hammer Curl
3
6-10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
2
Seated Row (Cable)
2
8-10 reps
RPE 7
3
Upright Row (Cable)
3
8-10 reps
RPE 7
4
Hammer Curl
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7
3
Upright Row (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Hammer Curl
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 6.5
RPE 6
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7.5
RPE 6
3
Upright Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hammer Curl
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
5
Incline Curl (Dumbbell)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8.5
RPE 8
3
Upright Row (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Hammer Curl
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8.5
RPE 7.5
2
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 8
3
Upright Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 8
RPE 7.5
4
Hammer Curl
2
8-10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8.5
3
Upright Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Hammer Curl
2
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 6
2
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 6.5
RPE 6
3
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 6.5
RPE 6
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 6
5
Seated Calf Raise
3
12 reps
RPE 6.5
6
Plank
3
35 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 6.5
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 6.5
3
Leg Curl
3
8-10 reps
RPE 7
4
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
6
Plank
3
45 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 7
2
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 7
RPE 6.5
3
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 6.5
5
Seated Calf Raise
3
12 reps
RPE 7
6
Plank
3
55 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7
3
Leg Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 7.5
RPE 7
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Plank
3
75 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8 reps
8 reps
RPE 7
RPE 6.5
2
Leg Extension
2
10 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 6.5
4
Hip Abductor (Machine)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
5
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 6.5
6
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Leg Curl
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
5
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7.5
6
Plank
2
95 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
3
Leg Curl
1
2
6-10 reps
6-10 reps
RPE 8.5
RPE 7.5
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Plank
2
105 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8.5
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 8
RPE 7.5
5
Seated Calf Raise
3
12 reps
RPE 8
6
Plank
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 6.5
RPE 7
2
Lateral Raise (Cable)
3
7-10 reps
RPE 6.5
3
Front Raise
3
6-10 reps
RPE 6
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 6.5
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Front Raise
3
8-10 reps
RPE 6.5
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Lateral Raise (Cable)
3
6-10 reps
RPE 7
3
Front Raise
3
7-10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
2
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
3
Front Raise
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7
4
Reverse Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 7.5
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6.5
2
Lateral Raise (Cable)
2
8 reps
RPE 6.5
3
Front Raise
2
8 reps
RPE 6
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7
2
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
3
Front Raise
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
4
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 7.5
RPE 7
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Front Raise
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Reverse Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
2
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
3
Front Raise
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
4
Reverse Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
5
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6
2
Chest Press (Machine)
3 Sets
8-10 Reps
@6
3
Chest Fly (Cable)
3 Sets
8-10 Reps
@6
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@6
5
Seated Dip (Machine)
3 Sets
8-10 Reps
@6
Day 2
1
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@6
2
Seated Row (Cable)
2 Sets
8-10 Reps
@6
3
Upright Row (Cable)
3 Sets
8-10 Reps
@6
4
Hammer Curl
3 Sets
6-10 Reps
@6
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@6
Day 3
1
Leg Press
3 Sets
8-10 Reps
@6
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@6.5
@6
3
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@6.5
@6
4
Hip Abductor (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@6
5
Seated Calf Raise
3 Sets
12 Reps
@6.5
6
Plank
3 Sets
35 Reps
@6
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@6
@6.5
@7
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@6.5
3
Front Raise
3 Sets
6-10 Reps
@6
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@6.5
5
Reverse Wrist Curl (Dumbbell)
2 Sets
8-10 Reps
@6