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Pizzajeff11

by Oliver B.
2 athletes joined

Program Description

🐴🐓

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 27, 2024 09:09
  • Last Edited
    Jan 04, 2025 12:43
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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
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Paused)
2 Sets
8-10 Reps
@6
2
Hack Squat
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
5-7 Reps
@10
5
Seated Hamstring Curl
2 Sets
5-7 Reps
@10
6
Leg Extension
1 Set
4-6 Reps
@10
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
5-7 Reps
@10
4
Leg Press
1 Set
1 Set
4-6 Reps
5-7 Reps
@9
@10
5
Lying Leg Curl
1 Set
5-7 Reps
@10
6
Leg Extension
2 Sets
4-6 Reps
@10
Day 3
1
Cable Low Row
2 Sets
4-6 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
3
Pec Deck (Machine)
1 Set
4-6 Reps
@10
4
Kelso Shrug
2 Sets
4-6 Reps
@10
5
JM Press (Smith Machine)
1 Set
1 Set
4-6 Reps
5-7 Reps
@10
@10
6
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
7
Reverse Grip EZ Bar Curl
1 Set
6-10 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
5-7 Reps
@10
2
Bench Press (Barbell)
2 Sets
4-6 Reps
@9
3
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
4-7 Reps
@10
5
Hammer Curl (Cable)
2 Sets
4-6 Reps
@10
6
Incline Pushdown (Cable)
1 Set
1 Set
4-6 Reps
5-7 Reps
@10
@10
7
Seated Dip (Machine)
1 Set
5-7 Reps
@10