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Camillas Program

by Anders P.
3 athletes joined

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 09, 2024 07:24
  • Last Edited
    Jul 12, 2024 01:11
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
2
8-12 reps
RPE 8
6
Leg Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Press
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
8-12 Reps
@8
6
Leg Curl
2 Sets
8-12 Reps
@8