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BoostcampPNG

Bean’s bigger fighter

by Hayden B.
4 athletes joined

Program Description

Bodybuilding focus working up to minor strength peak including one set of ‘athletic’ movements a day to work on weak links in your athletic endeavors The goal is to build muscle as armor and put on mass my goal is to hit 230

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2023 01:36
  • Last Edited
    May 07, 2024 10:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
20 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
15 reps
RPE 9
4
Lateral Gob Squat
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pull-Up (Assisted)
2
15 reps
RPE 9
3
Dip (Assisted)
2
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
6 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Overhead Press (Dumbbell)
2
15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
Pallof Press
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Walking Lunge (Dumbbell)
2
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 9
4
Landmine Twist
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
2
Walking Lunge (Dumbbell)
2
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 9
4
Landmine Twist
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Walking Lunge (Dumbbell)
2
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 9
4
Landmine Twist
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8.5
RPE 9
2
Walking Lunge (Dumbbell)
2
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 9
4
Landmine Twist
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 9
4
Landmine Twist
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge (Dumbbell)
2
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 9
4
Landmine Twist
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 8.5
2
Walking Lunge (Dumbbell)
2
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 9
4
Landmine Twist
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 10
2
Walking Lunge (Dumbbell)
1
15 reps
RPE 8
3
Hamstring Curl
2
15 reps
RPE 7
4
Landmine Twist
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3 reps
3 reps
RPE 8
RPE 10
2
Overhead Press (Barbell)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9
7
Landmine Twist
2
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 9
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
14 reps
RPE 9
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 9
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20 reps
RPE 10
2
Bent Over Row (Barbell)
2
15 reps
RPE 9
3
Tricep Extension (Cable)
2
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5
V-Up
2
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
4
Lateral Gob Squat
2 Sets
12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Pull-Up (Assisted)
2 Sets
15 Reps
@9
3
Dip (Assisted)
2 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Overhead Press (Dumbbell)
2 Sets
15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
5
Pallof Press
2 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@8
3
Hamstring Curl
2 Sets
15 Reps
@9
4
Landmine Twist
2 Sets
12 Reps
@7.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
2
Overhead Press (Barbell)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9
7
Landmine Twist
2 Sets
10 Reps
@7.5
Day 6
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@9
3
Tricep Extension (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
5
V-Up
2 Sets
12 Reps
@7.5