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Savagerr 4/2 (intermediate)

by Savagerr
23 athletes joined
5.0
(1 rating)

Program Description

My program is designed based of my experience in training for building size and having strong as shit muscles

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 17, 2024 05:25
  • Last Edited
    Jan 15, 2025 07:23
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START THE PROGRAM
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
Bench Press (Barbell)
5
5 reps
70%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
72.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
75%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
77.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Press (Machine)
4
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
12 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Single Arm Iso Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Deficit Deadlift (Barbell)
2
6 reps
60%
3
Paused Romanian Deadlift
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Deficit Deadlift (Barbell)
2
6 reps
60%
3
Paused Romanian Deadlift
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2
Deficit Deadlift (Barbell)
2
5 reps
65%
3
Good Morning
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deficit Deadlift (Barbell)
2
5 reps
65%
3
Good Morning
2
8 reps
50%
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Paused Romanian Deadlift
2
5 reps
60%
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Paused Romanian Deadlift
2
5 reps
60%
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Leg Extension
4
12 reps
RPE 10
7
Reverse Hyperextension
4
12 reps
-
8
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Tempo Deadlift
2
3 reps
70%
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6
Calf Raise (Leg Press)
4
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
100%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
60%
4
Snatch Grip Deadlift
4
5 reps
65%
5
Pull-Up (Weighted)
3
8 reps
-
6A
Face Pull
4
12 reps
RPE 10
7A
Lateral Raise (Cable)
3
12 reps
RPE 10
8A
Forearm Shit
4
15 reps
RPE 10
9
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
60%
4
Snatch Grip Deadlift
4
5 reps
65%
5
Pull-Up (Weighted)
3
8 reps
-
6A
Face Pull
4
12 reps
RPE 10
7A
Lateral Raise (Cable)
3
12 reps
RPE 10
8A
Forearm Shit
4
15 reps
RPE 10
9
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
65%
4
Deficit Deadlift (Barbell)
4
4 reps
70%
5
Chin-Up (Bodyweight)
3
10 reps
-
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
7A
Face Pull
4
12 reps
RPE 10
8
Glute Bridge (Bodyweight)
4
15 reps
-
9A
Forearm Shit
4
15 reps
RPE 10
10
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
6
3 reps
65%
4
Deficit Deadlift (Barbell)
4
4 reps
70%
5
Chin-Up (Bodyweight)
3
10 reps
-
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
7A
Face Pull
4
12 reps
RPE 10
8
Glute Bridge (Bodyweight)
4
15 reps
-
9A
Forearm Shit
4
15 reps
RPE 10
10
Plank
3
-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
5
3 reps
70%
4
Tempo Deadlift
4
3 reps
65%
5
Single Leg Hip Thrust
3
12 reps
-
6A
Face Pull
4
12 reps
RPE 10
7
Pull-Up (Weighted)
3
8 reps
-
8A
Forearm Shit
4
15 reps
RPE 10
9A
Lateral Raise (Cable)
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
3 reps
-
11
Hanging Knee Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
65%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
5
3 reps
70%
4
Tempo Deadlift
4
3 reps
65%
5
Single Leg Hip Thrust
3
12 reps
-
6A
Face Pull
4
12 reps
RPE 10
7
Pull-Up (Weighted)
3
8 reps
-
8A
Forearm Shit
4
15 reps
RPE 10
9A
Lateral Raise (Cable)
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
3 reps
-
11
Hanging Knee Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
85%
2
Floor Press (Barbell)
4
10 reps
72.5%
3
Speed Deadlift
4
3 reps
60%
4
Paused Romanian Deadlift
3
6 reps
-
5
Glute Bridge (Bodyweight)
4
15 reps
-
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
7A
Face Pull
4
12 reps
RPE 10
8
Cable Forearm Shit
4
12 reps
RPE 10
9A
Forearm Shit
4
15 reps
RPE 10
10
Plank (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8.5
2
Floor Press (Barbell)
4
10 reps
85%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Chest Press (Machine)
4 Sets
10 Reps
@10
3
Chest Fly (Machine)
3 Sets
12 Reps
@10
4
Lateral Raise (Cable)
4 Sets
12 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@10
2
Single Arm Iso Row
3 Sets
12 Reps
@10
3
High Row
3 Sets
12 Reps
@10
4
T-Bar Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@9.5
Day 4
1
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
4 Sets
8 Reps
@9.5
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12 Reps
@10
Day 5
1
Bench Press (Paused)
3 Sets
6 Reps
65%
2
Larsen Press (Barbell)
3 Sets
6 Reps
65%
3
Speed Deadlift
6 Sets
3 Reps
60%
4
Snatch Grip Deadlift
4 Sets
5 Reps
65%
5
Pull-Up (Weighted)
3 Sets
8 Reps
-
6A
Face Pull
4 Sets
12 Reps
@10
7A
Lateral Raise (Cable)
3 Sets
12 Reps
@10
8A
Forearm Shit
4 Sets
15 Reps
@10
9
Plank
3 Sets
-1 mins
-
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Deficit Deadlift (Barbell)
2 Sets
6 Reps
60%
3
Paused Romanian Deadlift
2 Sets
8 Reps
50%
4
Calf Raise (Leg Press)
4 Sets
15 Reps
@10
5
Seated Hamstring Curl
4 Sets
12 Reps
@10
6
Leg Extension
4 Sets
12 Reps
@10
7
Standing Calf Raise
4 Sets
12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Zadsenne yarizukiAge 21, Non-binary
3 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
He's the goat za goat suk ma dik