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Comeback after catching a flu 🤧

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Program Description

Get strong and get big also train your body in every position possible so there will not be any uncomfortable positions good for all in my opinion recommend 😁

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 11:29
  • Last Edited
    Mar 18, 2025 12:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
@6.5
@7.5
@9
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
@8.5
@8
@10
3
Military Press (Barbell)
2 Sets
5 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
2 Sets
7 Reps
5 Reps
10 Reps
@9.5
@8.5
@8
5
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
12 Reps
8 Reps
@8.5
@7.5
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
AMRAP
AMRAP
@8.5
@7.5
Day 2
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
12-15 Reps
90%
80%
55%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@9.5
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
25 Reps
15 Reps
@9
@9
6
Lat Prayer
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
Day 4
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8.5
3
Chest Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8.5
@8.5
@9
5
JM Press (Smith Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@9.5
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
8 Reps
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
60%
85%
70%
2
Leg Curl
3 Sets
12 Reps
@10
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
5 Reps
10 Reps
8 Reps
6 Reps
8 Reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1 Set
1 Set
20 Reps
15 Reps
@8
@8.5
5
Hip Adductor (Machine)
1 Set
1 Set
50 Reps
30 Reps
@10
@10
6
Hip Abductor (Machine)
1 Set
1 Set
50 Reps
30 Reps
@10
@10
7
Seated Calf Raise
1 Set
1 Set
20 Reps
20 Reps
70%
80%
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@8
2
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
25 Reps
20 Reps
@8.5
@9.5
6
Rear Delt Fly (Cable)
2 Sets
12 Reps
@9.5
7
Lat Prayer
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9.5
@10
2
Leg Extension
2 Sets
2 Sets
4 Sets
2 Sets
5 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
3
Leg Curl
2 Sets
15 Reps
@10
4
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
15 Reps
10 Reps
@8.5
@8.5
@8.5
5
Back Extension
2 Sets
15 Reps
-
6
Hip Thrust (Machine)
2 Sets
15 Reps
@8
7
Seated Calf Raise
2 Sets
20 Reps
@9.5