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BoostcampPNG

Strenght surge by JV

by Jón Víðir TH.

Program Description

This program strategically incorporates key lifts to build strength while focusing on muscular hypertrophy. Here’s a quick overview of your weekly training: Monday: Upper body plus optional zone 2 cardio. Tuesday: Lower body. Wednesday: Zone 2 cardio. Thursday: Upper body. Friday: Lower body. Saturday: VO2 max training. This balanced approach ensures comprehensive development with ample recovery and is designed for lifters who want to maximize muscle growth and improve overall fitness.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 01:57
  • Last Edited
    Feb 11, 2025 07:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
4
Preacher Curl (Barbell)
2
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
4
Preacher Curl (Barbell)
2
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Nordic Curl
3
7 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
10 reps
RPE 9
4
Standing Calf Raise
4
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Nordic Curl
3
7 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
10 reps
RPE 9
4
Standing Calf Raise
4
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 7
2
Chin-Up (Weighted)
3
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
7 reps
RPE 7
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
5 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 7
2
Chin-Up (Weighted)
3
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
7 reps
RPE 7
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
5 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 9
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 9
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
3 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
4
4 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
15
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
3 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
4
4 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
15
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
1 mins
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6
4
Preacher Curl (Barbell)
2 Sets
10 Reps
@6
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Cardio (Zone 2)
1 Set
30-40 mins
@6
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Nordic Curl
3 Sets
7 Reps
@7
3
Leg Press
3 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@7
5
Abs Crunch (Machine)
3 Sets
12-15 Reps
@7
6
Wrist Curls
2 Sets
15-20 Reps
@6
Day 3
1
Cardio (Zone 2)
1 Set
30-40 mins
@6
Day 4
1
Dip (Weighted)
3 Sets
7 Reps
@7
2
Chin-Up (Weighted)
3 Sets
7 Reps
@7
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
7
Pec Deck (Machine)
2 Sets
10-15 Reps
@7
Day 5
1
Hack Squat
3 Sets
7 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Back Extension (Weighted)
3 Sets
10 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@6
Day 6
1
VO2 Max Intervals
6 Sets
3 mins
@7