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BoostcampPNG

Deck of Cards(Posterior Focused)♣️♥️♠️♦️

by BoomChak
1 athletes joined

Program Description

The purpose of your program is to maximise muscle growth (hypertrophy) while maintaining a lean physique, with a strong emphasis on posterior-chain development to correct common muscular imbalances, improve functional strength, and enhance overall aesthetics.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 10:10
  • Last Edited
    Feb 17, 2025 01:00
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Dip (Weighted)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
3A
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
3B
Push Up
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
5
Underhand Lat Pulldown
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
6A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
6B
French Press
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
7A
Hammer Curl (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
7B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
Day 2
1
Leg Extension
1 Set
1 Set
8-10 Reps
10-15 Reps
-
-
2
Hack Squat
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Bulgarian Smith Squat
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
4
Hip Thrust (Machine)
2 Sets
1 Set
8-10 Reps
10-15 Reps
-
-
5
Partial Calf Raise
1 Set
2 Sets
8-10 Reps
15-20 Reps
-
-
6
Ab Wheel
3 Sets
-
Day 3
1
Lateral Raise (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
2
Shoulder Press (Plate Loaded)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
3
Rear Delt Fly (Cable)
1 Set
2 Sets
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
5
French Press
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-15 Reps
-
-
-
2
Seated Row (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
3
Lat Prayer
2 Sets
2 Sets
8-10 Reps
10-15 Reps
-
-
4
Trap Bar Deadlift
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-15 Reps
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6
Preacher Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
10-15 Reps
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7
Farmer's Walk (Weighted)
3 Sets
1-2 mins
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