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BoostcampPNG

Gerard’s strength training routine

by Gerard P.

Program Description

Mid hi

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2024 01:52
  • Last Edited
    Sep 23, 2024 02:08
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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
Star
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
4
Bench Press (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Dumbbell Row
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8 reps
RPE 10
8
Dumbell Wide curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@10
4
Bench Press (Close Grip)
3 Sets
8 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@10
2
Lat Pulldown
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8 Reps
@10
4
Dumbbell Row
3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
8
Dumbell Wide curl
3 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@10
2
Deadlift (Barbell)
3 Sets
8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@10