logo
BoostcampPNG

Hell's boot camp 1

by Jaxsen S.

Program Description

A simple and old school program that will get you ready to go through hell, this program would be best ran with a caloric surplus or during a bulking phase, methods to add intensity can easily be worked into this program depending on one desire

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 26, 2024 01:21
  • Last Edited
    Oct 26, 2024 09:54
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
4
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
5
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
25 reps
-
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Bent Over Row (Barbell)
5
6-8 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Good Morning
3
10 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Good Morning
3
10 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Good Morning
3
10 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
8 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Good Morning
4
8 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Glute-Ham Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Good Morning
5
8 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
7 reps
-
1B
Kettlebell Clean and Press
4
5 reps
-
1C
Snatch (Kettlebell)
4
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
7 reps
-
1B
Kettlebell Clean and Press
4
5 reps
-
1C
Snatch (Kettlebell)
4
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Chest Press (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
2
5 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Front Squat (Barbell)
2
8 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
High Bar Squat (Barbell)
3
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
5 reps
-
2
High Bar Squat (Barbell)
4
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
5 reps
-
2
High Bar Squat (Barbell)
4
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
2
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
2
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
2
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15-20 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15-20 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15-20 reps
-
2
Lat Pulldown
5
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Single Leg Press
2 Sets
10-12 Reps
-
4
Lunge (Dumbbell)
2 Sets
12 Reps
-
5
Glute-Ham Raise
3 Sets
10 Reps
-
Day 3
1A
Kettlebell Swing
3 Sets
7 Reps
-
1B
Kettlebell Clean and Press
3 Sets
5 Reps
-
1C
Snatch (Kettlebell)
3 Sets
3 Reps
-
2
Turkish Get Up
2 Sets
2 Reps
-
3
Plank
3 Sets
1 mins
-
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
-
6
Chest Press (Machine)
2 Sets
10-12 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Front Squat (Barbell)
2 Sets
5 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
10-15 Reps
-
Day 6
1
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Pullover (Machine)
3 Sets
10-12 Reps
-
4
Meadow Row
2 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 1
1
Face Pull
4 Sets
25 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
4
Y Raise
3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-