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Phase 1

by Michael C.

Program Description

Muscle gain volume block

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 14, 2024 09:11
  • Last Edited
    Feb 10, 2025 07:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
70%
3
Goblet Squat
3 Sets
15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@6.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
7
Front Raise
3 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
70%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
Inverted Row
3 Sets
12 Reps
@7
4
One Arm Bent Over Row
3 Sets
12 Reps
@7
5
Narrow Push Up
2 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
15 Reps
@7
7
Skull Crusher (Dumbbell)
3 Sets
15 Reps
@7
8
Concentration Curl
4 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
3
Goblet Squat
3 Sets
15 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5
Wide Grip Lat Pulldown
3 Sets
8 Reps
@7
6
Chest Press (Machine)
3 Sets
15 Reps
@8.5
7
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
9
Alternating Dumbbell Curl
3 Sets
15 Reps
@7
10
Concentration Curl
3 Sets
15 Reps
@7