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Meatgrinder

by Marko J.
1 athletes joined

Program Description

Git Big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 05, 2024 08:23
  • Last Edited
    Dec 11, 2024 10:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@9
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
Day 3
1
Pull-Up (Weighted)
3 Sets
5 Reps
-
2
Barbell Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@7.5
@8
@8.5
@8
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
6
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
6
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
7
French Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@8.5
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
3
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
4
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Front Squat (Barbell)
3 Sets
5 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@8.5
4
Back Extension
3 Sets
12 Reps
@8.5
5
Farmer's Walk (Weighted)
3 Sets
3 Reps
@9
6
Single-Leg Leg Curl
3 Sets
15 Reps
@8.5