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BodyProject IMPROVE

by Tim Colledge
30 athletes joined

Program Description

Increase strength, build muscle and monitor progressive overload.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 28, 2024 03:31
  • Last Edited
    Aug 09, 2024 07:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10-12 reps
RPE 8
2
Sissy Squat
4
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
10 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
RPE 8
2
Pull-Up (Assisted)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
Day 2
1
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
10 Reps
5 Reps
5 Reps
@7.5
@8
@10