logo
BoostcampPNG

Body Fortress

by Dakota S.

Program Description

A intermediate-friendly program to help build strength and endurance to pursue personal goals and hit new PR's

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 19, 2024 05:11
  • Last Edited
    Sep 19, 2024 06:14
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
JM Press (Smith Machine)
1
1
2
10 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
1
1
1
1
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
5
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Lateral Raise (Cable)
4
10 reps
RPE 7
4
Overhead Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
JM Press (Smith Machine)
1
1
2
10 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
1
1
1
1
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
5
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Lateral Raise (Cable)
4
10 reps
RPE 7
4
Overhead Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
High Row
1
1
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
3
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
High Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
High Row
1
1
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
3
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
High Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
2
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
2
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
5 reps
3 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
5 reps
3 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
JM Press (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
5 Reps
@6
@7
@8
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7.5
@8.5
@9
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
3 Reps
@6.5
@7
@8
@9
5
Pec Fly (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@8.5
6
Cardio
1 Set
30 mins
@6.5
7
Abs Crunch (Machine)
3 Sets
100 Reps
@7
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
5
High Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7.5
@8
6
Cardio
1 Set
30 mins
@6.5
7
Abs Crunch (Machine)
3 Sets
100 Reps
@7
Day 3
1
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
2
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
3
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Cardio
1 Set
30 mins
@7
6
Abs Crunch (Machine)
3 Sets
100 Reps
@7
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
5 Reps
@7
@7.5
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Standing Calf Raise
3 Sets
10 Reps
@8
5
Cardio
1 Set
30 mins
@7
6
Abs Crunch (Machine)
3 Sets
100 Reps
@7