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Mini Mastiff

by Pax T.
1 athletes joined

Program Description

Strength training program that minimizes fatigue and maximize gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 21, 2024 04:08
  • Last Edited
    Nov 15, 2024 02:12
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 10
4
Bent Over Row (Barbell)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Leg Curl
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Leg Curl
3
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Leg Curl
4
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Tricep Extension (Cable)
4
15 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Curl
2
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
4
Tricep Extension (Cable)
2
12 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Curl
3
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Curl
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Leg Curl
2
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Leg Curl
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Leg Curl
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
4
10 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
4
Lat Pulldown
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Lat Pulldown
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
75%
2
Bench Press (Dumbbell)
4
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Lat Pulldown
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
4
Lat Pulldown
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
85%
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
85%
2
Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
85%
2
Bench Press (Dumbbell)
4
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Lat Pulldown
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Leg Extension
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
3
5 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Leg Extension
4
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Tricep Extension (Cable)
4
15 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
3
5 reps
RPE 8
2
Leg Extension
2
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
4
Tricep Extension (Cable)
2
12 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
3
5 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Leg Extension
2
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Extension (Cable)
2
10 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Leg Extension
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
4
10 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
3
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
75%
2
Leg Curl
2 Sets
15 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
4
Tricep Extension (Cable)
2 Sets
15 Reps
@10
5
Standing Calf Raise
2 Sets
15 Reps
@10
Day 4
1
Deadlift
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@8
@9
2
Leg Extension
2 Sets
15 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
4
Tricep Extension (Cable)
2 Sets
15 Reps
@10
5
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6 Reps
75%
2
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
4
Lat Pulldown
2 Sets
15 Reps
@10