5.0
(1 rating)
Program Description
I wanted to try a workout that uses more supersets so I thought this would be a fun change.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2024 08:24
- Last EditedOct 09, 2024 03:49
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Pullover (Dumbbell)
4
8 reps
-
2A
Seated Overhead Press (Barbell)
4
6 reps
-
2B
Cable Crunch
4
8 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
3B
Chest Supported Row (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
-
2
Clean Deadlift
4
6 reps
-
3
Leg Press
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
-
1B
Lateral Raise (Cable)
4
10 reps
-
2A
JM Press
4
8 reps
-
2B
Overhead Tricep Extension (Cable)
4
8 reps
-
3A
Dip (Assisted)
4
4 reps
-
3B
Lat Pulldown
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
6 Reps
-
1B
Pullover (Dumbbell)4 Sets
8 Reps
-
2A
Seated Overhead Press (Barbell)4 Sets
6 Reps
-
2B
Cable Crunch4 Sets
8 Reps
-
3A
Tricep Rope Push Down (Cable)4 Sets
10 Reps
-
3B
Chest Supported Row (Machine)4 Sets
10 Reps
-
Day 3
1A
Hammer Curl (Cable)4 Sets
10 Reps
-
1B
Lateral Raise (Cable)4 Sets
10 Reps
-
2A
JM Press4 Sets
8 Reps
-
2B
Overhead Tricep Extension (Cable)4 Sets
8 Reps
-
3A
Dip (Assisted)4 Sets
4 Reps
-
3B
Lat Pulldown4 Sets
8 Reps
-
Day 4
1
Squat (Barbell)4 Sets
6 Reps
-
2
Calf Raise (Leg Press)4 Sets
10 Reps
-
3
Leg Extension4 Sets
10 Reps
-
Day 2
1
Seated Hamstring Curl4 Sets
8 Reps
-
2
Clean Deadlift4 Sets
6 Reps
-
3
Leg Press4 Sets
8 Reps
-