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BoostcampPNG

Jerico van der bil's wild ride

by Jon B.

Program Description

Lift, wait

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jan 27, 2025 01:34
  • Last Edited
    Jan 28, 2025 10:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6
2
Dip (Weighted)
3
40 reps
90%
3
Incline Bench Press (Barbell)
5
1 reps
RPE 9
4
Overhead Press (Barbell)
3
12 reps
RPE 6.5
5
Lateral Raise (Cable)
3
3 reps
RPE 9.5
6
Overhead Extension (EZ Bar)
3
88 reps
14%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
5 Reps
@6
2
Dip (Weighted)
3 Sets
40 Reps
90%
3
Incline Bench Press (Barbell)
5 Sets
1 Reps
@9
4
Overhead Press (Barbell)
3 Sets
12 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
3 Reps
@9.5
6
Overhead Extension (EZ Bar)
3 Sets
88 Reps
14%