Program Description
Git big
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedAug 24, 2024 03:35
- Last EditedAug 26, 2024 01:54
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
4
4 reps
77%
2
Leg Curl
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77%
2
Leg Curl
2
1
1
16 reps
16 reps
16 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
11 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Leg Curl
2
1
1
17 reps
17 reps
17 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Seated Hamstring Curl
4
15 reps
-
3
Heel Elevated Goblet Squats
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Seated Hamstring Curl
4
15 reps
-
3
Heel Elevated Goblet Squats
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Seated Hamstring Curl
4
15 reps
-
3
Heel Elevated Goblet Squats
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
9 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)
4
7 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Neutral Grip, Weighted)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Neutral Grip, Weighted)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Neutral Grip, Weighted)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
77%
2
Leg Extension
4
12 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77%
2
Leg Extension
4
13 reps
RPE 7
3
Pull Through (Cable)
3
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
77%
2
Leg Extension
4
14 reps
RPE 7
3
Pull Through (Cable)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Leg Extension
4
13 reps
-
3
Pull Through (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Leg Extension
4
13 reps
-
3
Pull Through (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Leg Extension
4
13 reps
-
3
Pull Through (Cable)
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Face Pull
3
-
4
Lateral Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6 reps
-
2
Overhead Press (Dumbbell)
3
7 reps
-
3
Face Pull
2
1
13 reps
13 reps
-
RPE 10
4
Lateral Raise (Machine)
2
1
13 reps
13 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
7 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
1
14 reps
14 reps
-
RPE 10
4
Lateral Raise (Machine)
2
1
14 reps
14 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
2
1
12 reps
12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
2
1
12 reps
12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
2
1
12 reps
12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Press
4
10 reps
-
3
Calf Raise (Leg Press)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
9 reps
-
2
Leg Press
4
11 reps
-
3
Calf Raise (Leg Press)
3
1
11 reps
11 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Calf Raise (Leg Press)
3
1
12 reps
12 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Squat (Smith Machine)
4
8 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Squat (Smith Machine)
4
8 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Squat (Smith Machine)
4
8 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Face Pull
4
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
RPE 7-8
2
Incline Curl (Dumbbell)
4
11 reps
-
3
Skull Crusher (Barbell)
4
11 reps
-
4
Face Pull
3
1
11 reps
11 reps
-
RPE 10
5
Lateral Raise (Machine)
3
1
11 reps
11 reps
-
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Skull Crusher (Barbell)
4
12 reps
-
4
Face Pull
3
1
12 reps
12 reps
-
RPE 10
5
Lateral Raise (Machine)
3
1
12 reps
12 reps
-
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
4
10 reps
-
3
Tricep Extension (Barbell)
4
10 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
4
10 reps
-
3
Tricep Extension (Barbell)
4
10 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Preacher Curl (EZ Bar)
4
10 reps
-
3
Tricep Extension (Barbell)
4
10 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Face Pull
3
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
72%
2
Pull-Up (Neutral Grip, Bodyweight)4 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
4
Chest Supported Row (Dumbbell)3 Sets
8 Reps
@7
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)3 Sets
-
2
Overhead Press (Dumbbell)3 Sets
-
3
Face Pull3 Sets
-
4
Lateral Raise (Machine)3 Sets
-
Day 3
1
Deadlift (Barbell)4 Sets
4 Reps
77%
2
Leg Extension4 Sets
12 Reps
@7
3
Pull Through (Cable)3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)4 Sets
4 Reps
77%
2
Leg Curl2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
3
Split Squat (Dumbbell)3 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
2
Leg Press4 Sets
10 Reps
-
3
Calf Raise (Leg Press)4 Sets
10 Reps
-
Day 6
1
Bench Press (Barbell)3 Sets
10 Reps
@7
2
Incline Curl (Dumbbell)4 Sets
10 Reps
-
3
Skull Crusher (Barbell)4 Sets
10 Reps
-
4
Face Pull4 Sets
10 Reps
-
5
Lateral Raise (Machine)4 Sets
10 Reps
-