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Balance 1.0

by Derek A.
6 athletes joined

Program Description

Le but de ce programme est d’offrir une structure qui varie sur l’intensité et le volume pour assurer un développement constant. Il intègre des mouvements reliés au Powerlifting, ainsi que des mouvements reliés au Bodybuilding pour équilibrer force et masse. Pour que le programme soit optimale, il serait suggéré d’utiliser les journées de repos pour y intégrer des séances de courses à pieds. De cette façon, la force cardiovasculaire serait également stimulée. C’est aussi ce qui explique l’ajout d’exercices pluri articulaire de haut de corps à la fin des journées de bas de corps ; elle permettront de travailler votre corps à faire des mouvements fonctionnels et balanceront avec l’épuisement de vos jambes dû à la course à pieds. Programme fait par D.A

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 30, 2024 09:47
  • Last Edited
    Jun 19, 2024 03:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
6
Skull Crusher
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
6
Skull Crusher
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
6
Skull Crusher
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
6
Skull Crusher
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Skull Crusher
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Skull Crusher
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8.5
2
Single Leg Press
3
12 reps
RPE 8.5
3
Seated Calf Raise
3
12 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
3
12 reps
RPE 8.5
6
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8.5
2
Single Leg Press
3
12 reps
RPE 8.5
3
Seated Calf Raise
3
12 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
3
12 reps
RPE 8.5
6
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8.5
2
Single Leg Press
3
10 reps
RPE 8.5
3
Seated Calf Raise
3
10 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
3
10 reps
RPE 8.5
6
Dip (Weighted)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8.5
2
Single Leg Press
3
10 reps
RPE 8.5
3
Seated Calf Raise
3
10 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
3
10 reps
RPE 8.5
6
Dip (Weighted)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Single Leg Press
3
8 reps
RPE 8.5
3
Seated Calf Raise
3
8 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
3
8 reps
RPE 8.5
6
Dip (Weighted)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Single Leg Press
3
8 reps
RPE 8.5
3
Seated Calf Raise
3
8 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
3
8 reps
RPE 8.5
6
Dip (Weighted)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8.5
2
Single Leg Press
4
12 reps
RPE 8.5
3
Seated Calf Raise
4
12 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
4
12 reps
RPE 8.5
6
Dip (Weighted)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8.5
2
Single Leg Press
4
12 reps
RPE 8.5
3
Seated Calf Raise
4
12 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
4
12 reps
RPE 8.5
6
Dip (Weighted)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Single Leg Press
4
10 reps
RPE 8.5
3
Seated Calf Raise
4
10 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
4
10 reps
RPE 8.5
6
Dip (Weighted)
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Single Leg Press
4
10 reps
RPE 8.5
3
Seated Calf Raise
4
10 reps
RPE 8.5
4
Plank
1
4 mins
RPE 9.5
5
Chin-Up (Weighted)
4
10 reps
RPE 8.5
6
Dip (Weighted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8.5
3
Shrug (Dumbbell)
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8.5
3
Shrug (Dumbbell)
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Hammer Curl
3
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Hammer Curl
3
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Shrug (Dumbbell)
3
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
5
Hammer Curl
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Shrug (Dumbbell)
3
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
5
Hammer Curl
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8.5
2
Seated Row (Cable)
4
12 reps
RPE 8.5
3
Shrug (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
5
Hammer Curl
4
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8.5
2
Seated Row (Cable)
4
12 reps
RPE 8.5
3
Shrug (Dumbbell)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
5
Hammer Curl
4
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Shrug (Dumbbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
Shrug (Dumbbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl
4
10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
12 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
12 reps
RPE 8.5
5
Pull-Up (Weighted)
3
12 reps
RPE 8.5
6
Push Up (Weighted)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
12 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8.5
3
Standing Calf Raise
3
12 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
12 reps
RPE 8.5
5
Pull-Up (Weighted)
3
12 reps
RPE 8.5
6
Push Up (Weighted)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Standing Calf Raise
3
10 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
10 reps
RPE 8.5
5
Pull-Up (Weighted)
3
10 reps
RPE 8.5
6
Push Up (Weighted)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10 reps
RPE 8.5
2
Leg Press
3
10 reps
RPE 8.5
3
Standing Calf Raise
3
10 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
10 reps
RPE 8.5
5
Pull-Up (Weighted)
3
10 reps
RPE 8.5
6
Push Up (Weighted)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 8.5
2
Leg Press
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
8 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8 reps
RPE 8.5
5
Pull-Up (Weighted)
3
8 reps
RPE 8.5
6
Push Up (Weighted)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
8 reps
RPE 8.5
2
Leg Press
3
8 reps
RPE 8.5
3
Standing Calf Raise
3
8 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8 reps
RPE 8.5
5
Pull-Up (Weighted)
3
8 reps
RPE 8.5
6
Push Up (Weighted)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
12 reps
RPE 8.5
2
Leg Press
4
12 reps
RPE 8.5
3
Standing Calf Raise
4
12 reps
RPE 8.5
4
Abs Crunch (Weighted)
4
12 reps
RPE 8.5
5
Pull-Up (Weighted)
4
12 reps
RPE 8.5
6
Push Up (Weighted)
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
12 reps
RPE 8.5
2
Leg Press
4
12 reps
RPE 8.5
3
Standing Calf Raise
4
12 reps
RPE 8.5
4
Abs Crunch (Weighted)
4
12 reps
RPE 8.5
5
Pull-Up (Weighted)
4
12 reps
RPE 8.5
6
Push Up (Weighted)
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
10 reps
RPE 8.5
2
Leg Press
4
10 reps
RPE 8.5
3
Standing Calf Raise
4
10 reps
RPE 8.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 8.5
5
Pull-Up (Weighted)
4
10 reps
RPE 8.5
6
Push Up (Weighted)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
4
10 reps
RPE 8.5
2
Leg Press
4
10 reps
RPE 8.5
3
Standing Calf Raise
4
10 reps
RPE 8.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 8.5
5
Pull-Up (Weighted)
4
10 reps
RPE 8.5
6
Push Up (Weighted)
4
10 reps
RPE 8.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
7 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
7 Reps
@8.5
2
Single Leg Press
3 Sets
12 Reps
@8.5
3
Seated Calf Raise
3 Sets
12 Reps
@8.5
4
Plank
1 Set
4 mins
@9.5
5
Chin-Up (Weighted)
3 Sets
12 Reps
@8.5
6
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
7 Reps
@8.5
2
Seated Row (Cable)
3 Sets
12 Reps
@8.5
3
Shrug (Dumbbell)
3 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Single Leg Deadlift
3 Sets
12 Reps
@8.5
2
Leg Press
3 Sets
12 Reps
@8.5
3
Standing Calf Raise
3 Sets
12 Reps
@8.5
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8.5
5
Pull-Up (Weighted)
3 Sets
12 Reps
@8.5
6
Push Up (Weighted)
3 Sets
12 Reps
@8.5