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BoostcampPNG

Nozarashi

by Adam M.

Program Description

Add weight if needed on pull-ups Pull-up progression (sets x reps) 3x3, 4x3, 5x3 3x4, 4x4, 5x4, 3x5, 4x5, 5x5

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 21, 2024 05:52
  • Last Edited
    Aug 21, 2024 07:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
8B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
9A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
9B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
8B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
9A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
9B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
8B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
9A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
9B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
8B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
9A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
9B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
8B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
9A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
9B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Stiff Leg Deadlift
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
8-10 reps
6-10 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
6A
Leg Curl
2
8-12 reps
RPE 10
6B
Leg Extension
2
8-12 reps
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Pec Deck (Machine)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Reverse Pec Deck
3
8-12 reps
RPE 10
9B
Seated Dumbbell Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Reverse Pec Deck
3
8-12 reps
RPE 10
9B
Seated Dumbbell Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Reverse Pec Deck
3
8-12 reps
RPE 10
9B
Seated Dumbbell Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Reverse Pec Deck
3
8-12 reps
RPE 10
9B
Seated Dumbbell Curl
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
3-5 reps
3-5 reps
RPE 8-9
RPE 8-10
2
Overhead Press (Machine)
3
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Reverse Pec Deck
3
8-12 reps
RPE 10
9B
Seated Dumbbell Curl
3
6-10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
6-10 Reps
@10
@10
5
Leg Press (45 Degrees)
1 Set
5-8 Reps
@10
6A
Leg Curl
2 Sets
8-12 Reps
@10
6B
Leg Extension
2 Sets
8-12 Reps
@10
7A
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
7-10 Reps
@10
8
Pec Deck (Machine)
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@8-9
@8-10
2
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@10
4
Lat Pulldown
3 Sets
6-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@10
6B
One Arm Lateral Raise (Cable)
3 Sets
5-10 Reps
@10
7
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
@10
8A
Overhead Tricep Extension (Cable)
3 Sets
7-12 Reps
@10
8B
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@10
9A
Rear Delt Fly (Machine)
3 Sets
5-10 Reps
@10
9B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
6-10 Reps
@10
@10
5
Leg Press (45 Degrees)
1 Set
5-8 Reps
@10
6A
Leg Curl
2 Sets
8-12 Reps
@10
6B
Leg Extension
2 Sets
8-12 Reps
@10
7A
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)
2 Sets
7-10 Reps
@10
8
Pec Deck (Machine)
2 Sets
8-15 Reps
@10
Day 4
1
Pull-Up (Bodyweight)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@8-9
@8-10
2
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
7-12 Reps
@10
7
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
9A
Reverse Pec Deck
3 Sets
8-12 Reps
@10
9B
Seated Dumbbell Curl
3 Sets
6-10 Reps
@10