logo
BoostcampPNG

Behemoth V2

by Brian Z.
3 athletes joined

Program Description

Put on size, strength, and athleticism. Deload every 6th week. Optional to test max on 5th week but not necessary. Designed with additional external exercise in mind such as running, swimming, or cycling.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 11, 2024 11:58
  • Last Edited
    May 07, 2024 10:00
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
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 6
2
Leg Extension
2
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
4
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Barbell Row
2
5-8 reps
RPE 7
3
Skull Crusher
2
6-10 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 6.5
2
Pull-Up (Weighted)
2
6-8 reps
RPE 7
3
Dip (Weighted)
2
6-10 reps
RPE 7
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
5
Hanging Leg Raise
2
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
8-12 Reps
@9
@8.5
@8.5
@8
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
4
Side Plank
2 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@9.5
@7
2
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@8
3
Back Extension
2 Sets
6-10 Reps
@8
4
Plank
2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
10-12 Reps
@9.5
@8
@8
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Dip (Weighted)
3 Sets
6-10 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Barbell Row
2 Sets
5-8 Reps
@9.5
3
Skull Crusher
2 Sets
6-10 Reps
@9.5
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Push Up
2 Sets
AMRAP
@7