logo
BoostcampPNG

God’s Warrior

by XOChain
2 athletes joined

Program Description

Rapidly paced, purposeful hypertrophy program. Get big, get strong, get moving, get out of your beginner gains.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 04, 2024 05:06
  • Last Edited
    Jun 26, 2024 12:53
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
Bent Over Row (Barbell)
2
8-10 reps
RPE 7.5
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5
3
Lat Pulldown
2
8-10 reps
RPE 7.5
4
Overhead Press (Machine)
2
8-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 7.5
6
Bayesian Curl
2
8-10 reps
RPE 7.5
7
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5
8
Chest Fly (Machine)
2
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8.5
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
3
Lat Pulldown
2
8-10 reps
RPE 8.5
4
Overhead Press (Machine)
2
8-10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
6
Bayesian Curl
2
8-10 reps
RPE 8.5
7
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5
8
Chest Fly (Machine)
2
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Overhead Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 9
6
Bayesian Curl
2
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
8
Chest Fly (Machine)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Lat Pulldown
3
6 reps
RPE 10
4
Overhead Press (Machine)
3
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Bayesian Curl
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
Chest Fly (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Lat Pulldown
3
6 reps
RPE 10
4
Overhead Press (Machine)
3
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Bayesian Curl
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
Chest Fly (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Lat Pulldown
3
6 reps
RPE 10
4
Overhead Press (Machine)
3
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Bayesian Curl
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
Chest Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 7.5
RPE 10
2
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 7.5
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Face Pull
2
10-15 reps
RPE 9
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8.5
2
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Face Pull
2
10-15 reps
RPE 9
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
2
Hack Squat
3
10 reps
RPE 9.5
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Face Pull
2
10-15 reps
RPE 9
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
2
Hack Squat
4
8 reps
RPE 9.5
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Face Pull
2
10 reps
RPE 9
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
2
Hack Squat
4
8 reps
RPE 9.5
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Face Pull
2
10 reps
RPE 9
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
2
Hack Squat
4
8 reps
RPE 9.5
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Face Pull
2
10 reps
RPE 9
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Dumbbell Bench Pullover
2
8-10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 7.5
3
Seated Row (Cable)
2
8-10 reps
RPE 7.5
4
Overhead Press (Barbell)
2
8-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
1B
Dumbbell Bench Pullover
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 8.5
3
Seated Row (Cable)
2
8-10 reps
RPE 8.5
4
Overhead Press (Barbell)
2
8-10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
1B
Dumbbell Bench Pullover
3
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Seated Row (Cable)
2
8 reps
RPE 9.5
4
Overhead Press (Barbell)
2
8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 9
6
Bayesian Curl
2
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
1B
Dumbbell Bench Pullover
4
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9.5
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Overhead Press (Barbell)
3
6 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Bayesian Curl
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
1B
Dumbbell Bench Pullover
4
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9.5
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Overhead Press (Barbell)
3
6 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Bayesian Curl
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
1B
Dumbbell Bench Pullover
4
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9.5
3
Seated Row (Cable)
3
6 reps
RPE 9.5
4
Overhead Press (Barbell)
3
6 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Bayesian Curl
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
6-8 reps
6-8 reps
RPE 7.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 7.5
RPE 10
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Upright Row (Barbell)
2
10-15 reps
RPE 8
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Upright Row (Barbell)
2
10-15 reps
RPE 8
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Upright Row (Barbell)
2
10-15 reps
RPE 8
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Upright Row (Barbell)
2
10-15 reps
RPE 8
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Upright Row (Barbell)
2
10-15 reps
RPE 8
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Upright Row (Barbell)
2
10-15 reps
RPE 8
6
Cable Crunch
3
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@7.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7.5
3
Lat Pulldown
2 Sets
8-10 Reps
@7.5
4
Overhead Press (Machine)
2 Sets
8-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@7.5
6
Bayesian Curl
2 Sets
8-10 Reps
@7.5
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
@7.5
8
Chest Fly (Machine)
2 Sets
8-10 Reps
@7.5
Day 3
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
1B
Dumbbell Bench Pullover
2 Sets
8-10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
@7.5
3
Seated Row (Cable)
2 Sets
8-10 Reps
@7.5
4
Overhead Press (Barbell)
2 Sets
8-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
6
Bayesian Curl
2 Sets
8-10 Reps
@9
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@7.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@7.5
@10
3
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@7.5
@10
2
Hack Squat
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7.5
@10
3
Lying Leg Curl
3 Sets
8-12 Reps
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Face Pull
2 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
1 Set
12 Reps
12 Reps
@9.5
@10