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BoostcampPNG

Cluster Club

by Nikola T.
2 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 11:35
  • Last Edited
    Oct 07, 2024 08:14
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2A
Chest Fly (Cable)
3 Sets
8-12 Reps
@8.5
2B
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
@7.5
3A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9.5
3B
Ab Wheel
3 Sets
8-12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@7.5
2
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
4A
Reverse Nordic Curl
3 Sets
5-8 Reps
@7
4B
Slider Leg Curl
3 Sets
5-12 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
3-5 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
4A
Lat Pulldown (Single Arm)
3 Sets
5-8 Reps
-
4B
Hammer Curl
3 Sets
8-12 Reps
@9