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Program Description

Get huge

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2024 04:22
  • Last Edited
    Jun 12, 2024 05:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Rear Delt Fly
3
8-12 reps
RPE 10
4
Dip (Assisted)
2
8-12 reps
RPE 10
5
Behind The Back Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
7
Leg Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Concentration Curl
2
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Military Press (Barbell)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Concentration Curl
2
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Military Press (Barbell)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Rear Delt Fly
3
8-12 reps
RPE 10
4
Dip (Assisted)
2
8-12 reps
RPE 10
5
Behind The Back Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
7
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
7
Leg Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Concentration Curl
2
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Military Press (Barbell)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Rear Delt Fly
3
8-12 reps
RPE 10
4
Dip (Assisted)
2
8-12 reps
RPE 10
5
Behind The Back Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Concentration Curl
2
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Military Press (Barbell)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Rear Delt Fly
3
8-12 reps
RPE 10
4
Dip (Assisted)
2
8-12 reps
RPE 10
5
Behind The Back Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
7
Leg Extension
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Concentration Curl
2
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Military Press (Barbell)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Rear Delt Fly
3
8-12 reps
RPE 10
4
Dip (Assisted)
2
8-12 reps
RPE 10
5
Behind The Back Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
7
Leg Extension
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Rear Delt Fly
3
8-12 reps
RPE 10
4
Dip (Assisted)
2
8-12 reps
RPE 10
5
Behind The Back Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
7
Leg Extension
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Concentration Curl
2
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Military Press (Barbell)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Concentration Curl
2
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Military Press (Barbell)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 10
3
Rear Delt Fly
3
8-12 reps
RPE 10
4
Dip (Assisted)
2
8-12 reps
RPE 10
5
Behind The Back Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Squat (Barbell)
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
7
Leg Extension
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
100%
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3
Rear Delt Fly
3 Sets
8-12 Reps
@10
4
Dip (Assisted)
2 Sets
8-12 Reps
@10
5
Behind The Back Wrist Curls
3 Sets
8-12 Reps
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 2
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
6
Shrug (Barbell)
2 Sets
8-12 Reps
@10
Day 3
1
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
2
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Squat (Barbell)
3 Sets
8-12 Reps
@10
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
7
Leg Extension
2 Sets
8-12 Reps
@10
Day 4
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
Concentration Curl
2 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Military Press (Barbell)
3 Sets
8-12 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
7
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
Day 5
1
Walk
1 Set
60 mins
100%
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3
Rear Delt Fly
3 Sets
8-12 Reps
@10
4
Dip (Assisted)
2 Sets
8-12 Reps
@10
5
Behind The Back Wrist Curls
3 Sets
8-12 Reps
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 7
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
6
Shrug (Barbell)
2 Sets
8-12 Reps
@10