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BoostcampPNG

Prop base strength training

by Reuben S.

Program Description

Gain muscle and strengh

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 09:06
  • Last Edited
    Oct 06, 2024 09:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8.5
2
Cossack Squat
3
15 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8.5
4
Power Clean
6
2 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8.5
2
Cossack Squat
3
15 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8.5
4
Power Clean
6
2 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8.5
2
Cossack Squat
3
15 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8.5
4
Power Clean
6
2 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8.5
2
Cossack Squat
3
15 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8.5
4
Power Clean
6
2 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8.5
2
Cossack Squat
3
15 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8.5
4
Power Clean
6
2 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8.5
2
Cossack Squat
3
15 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8.5
4
Power Clean
6
2 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8 reps
RPE 9
3
Power Clean
6
2 reps
RPE 9.5
4
Box Jump
5
1 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8 reps
RPE 9
3
Power Clean
6
2 reps
RPE 9.5
4
Box Jump
5
1 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8 reps
RPE 9
3
Power Clean
6
2 reps
RPE 9.5
4
Box Jump
5
1 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8 reps
RPE 9
3
Power Clean
6
2 reps
RPE 9.5
4
Box Jump
5
1 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8 reps
RPE 9
3
Power Clean
6
2 reps
RPE 9.5
4
Box Jump
5
1 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8 reps
RPE 9
3
Power Clean
6
2 reps
RPE 9.5
4
Box Jump
5
1 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Neck Curl
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Neck Curl
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Neck Curl
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Neck Curl
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Neck Curl
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Neck Curl
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
17 reps
RPE 10
3
Seated Military Press (Barbell)
6
6 reps
RPE 9.5
4
Chest Fly (Dumbbell)
3
20 reps
RPE 9.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 9
6
Pendlay Row
3
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
17 reps
RPE 10
3
Seated Military Press (Barbell)
6
6 reps
RPE 9.5
4
Chest Fly (Dumbbell)
3
20 reps
RPE 9.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 9
6
Pendlay Row
3
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
17 reps
RPE 10
3
Seated Military Press (Barbell)
6
6 reps
RPE 9.5
4
Chest Fly (Dumbbell)
3
20 reps
RPE 9.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 9
6
Pendlay Row
3
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
17 reps
RPE 10
3
Seated Military Press (Barbell)
6
6 reps
RPE 9.5
4
Chest Fly (Dumbbell)
3
20 reps
RPE 9.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 9
6
Pendlay Row
3
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
17 reps
RPE 10
3
Seated Military Press (Barbell)
6
6 reps
RPE 9.5
4
Chest Fly (Dumbbell)
3
20 reps
RPE 9.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 9
6
Pendlay Row
3
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
17 reps
RPE 10
3
Seated Military Press (Barbell)
6
6 reps
RPE 9.5
4
Chest Fly (Dumbbell)
3
20 reps
RPE 9.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 9
6
Pendlay Row
3
4 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
12 reps
RPE 7.5
2
Chin-Up (Bodyweight)
3
3 reps
RPE 10
3
High Pull
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 10
RPE 9
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
12 reps
RPE 7.5
2
Chin-Up (Bodyweight)
3
3 reps
RPE 10
3
High Pull
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 10
RPE 9
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
12 reps
RPE 7.5
2
Chin-Up (Bodyweight)
3
3 reps
RPE 10
3
High Pull
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 10
RPE 9
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
12 reps
RPE 7.5
2
Chin-Up (Bodyweight)
3
3 reps
RPE 10
3
High Pull
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 10
RPE 9
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
12 reps
RPE 7.5
2
Chin-Up (Bodyweight)
3
3 reps
RPE 10
3
High Pull
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 10
RPE 9
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
12 reps
RPE 7.5
2
Chin-Up (Bodyweight)
3
3 reps
RPE 10
3
High Pull
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 10
RPE 9
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Rack Pull (Barbell)
4
5 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Rack Pull (Barbell)
4
5 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Rack Pull (Barbell)
4
5 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Rack Pull (Barbell)
4
5 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Rack Pull (Barbell)
4
5 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Rack Pull (Barbell)
4
5 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
2
Single Leg Hip Thrust
4
12 reps
RPE 6.5
3
Lunge (Barbell)
5
12 reps
RPE 8.5
4
Front Squat (Paused)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
2
Single Leg Hip Thrust
4
12 reps
RPE 6.5
3
Lunge (Barbell)
5
12 reps
RPE 8.5
4
Front Squat (Paused)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
2
Single Leg Hip Thrust
4
12 reps
RPE 6.5
3
Lunge (Barbell)
5
12 reps
RPE 8.5
4
Front Squat (Paused)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
2
Single Leg Hip Thrust
4
12 reps
RPE 6.5
3
Lunge (Barbell)
5
12 reps
RPE 8.5
4
Front Squat (Paused)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
2
Single Leg Hip Thrust
4
12 reps
RPE 6.5
3
Lunge (Barbell)
5
12 reps
RPE 8.5
4
Front Squat (Paused)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
2
Single Leg Hip Thrust
4
12 reps
RPE 6.5
3
Lunge (Barbell)
5
12 reps
RPE 8.5
4
Front Squat (Paused)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chin-Up (Bodyweight)
4
4 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chin-Up (Bodyweight)
4
4 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chin-Up (Bodyweight)
4
4 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chin-Up (Bodyweight)
4
4 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chin-Up (Bodyweight)
4
4 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chin-Up (Bodyweight)
4
4 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
8 reps
RPE 9
2
Pullover (Dumbbell)
3
15 reps
RPE 8
3
Lying Leg Raise
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Hammer Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
8 reps
RPE 9
2
Pullover (Dumbbell)
3
15 reps
RPE 8
3
Lying Leg Raise
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Hammer Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
8 reps
RPE 9
2
Pullover (Dumbbell)
3
15 reps
RPE 8
3
Lying Leg Raise
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Hammer Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
8 reps
RPE 9
2
Pullover (Dumbbell)
3
15 reps
RPE 8
3
Lying Leg Raise
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Hammer Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
8 reps
RPE 9
2
Pullover (Dumbbell)
3
15 reps
RPE 8
3
Lying Leg Raise
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Hammer Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
8 reps
RPE 9
2
Pullover (Dumbbell)
3
15 reps
RPE 8
3
Lying Leg Raise
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Hammer Curl
3
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@8.5
2
Cossack Squat
3 Sets
15 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8.5
4
Power Clean
6 Sets
2 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 2
1
Military Press (Barbell)
4 Sets
6 Reps
@9
2
Neck Curl
2 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Skull Crusher (Barbell)
4 Sets
10 Reps
@7
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Barbell Row
5 Sets
12 Reps
@7.5
2
Chin-Up (Bodyweight)
3 Sets
3 Reps
@10
3
High Pull
4 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@10
@9
5
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Single Leg Hip Thrust
4 Sets
12 Reps
@6.5
3
Lunge (Barbell)
5 Sets
12 Reps
@8.5
4
Front Squat (Paused)
4 Sets
10 Reps
@8
Day 5
1
Bench Press (Paused)
5 Sets
8 Reps
@9
2
Pullover (Dumbbell)
3 Sets
15 Reps
@8
3
Lying Leg Raise
2 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
5
Hammer Curl
3 Sets
20 Reps
@10