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BoostcampPNG

AG 2024

by Ant G.
5.0
(1 rating)

Program Description

Escape from late Novice stage and build realistic size and strenght

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2024 06:53
  • Last Edited
    May 08, 2024 02:23
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 8
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Ant G.Man
a year ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I got what i need. Bench press 96 kg to 112 kg Squat 125 to 145 kg Deadlift from 165 to 175 kg