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WEEWEEWOOWOO

by CharlieIles
5 athletes joined

Program Description

Get wham

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2024 07:32
  • Last Edited
    Dec 08, 2024 07:40
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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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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
5 reps
5 reps
85%
70%
2
Hamstring Curl
2
6-10 reps
-
3
Cable RDL
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Hip Thrust (Machine)
2
6-10 reps
-
7
Standing Calf Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Hamstring Curl
2
6-10 reps
-
3
Cable RDL
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Hip Thrust (Machine)
2
6-10 reps
-
7
Standing Calf Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Hamstring Curl
2
6-10 reps
-
4
Cable RDL
2
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
8
Standing Calf Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Hamstring Curl
2
6-10 reps
-
3
Cable RDL
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Hip Thrust (Machine)
2
6-10 reps
-
7
Standing Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
70%
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Bicep Curl (Dumbbell)
2
6-10 reps
-
6
Hammer Curl
2
6-10 reps
-
7
Preacher Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Bicep Curl (Dumbbell)
2
6-10 reps
-
6
Hammer Curl
2
6-10 reps
-
7
Preacher Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Dumbbell)
2
6-10 reps
-
5
Chest Fly (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-10 reps
-
7
Hammer Curl
2
6-10 reps
-
8
Preacher Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Bicep Curl (Dumbbell)
2
6-10 reps
-
6
Hammer Curl
2
6-10 reps
-
7
Preacher Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
70%
2
Lat Pulldown
2
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Lat Prayer
2
6-10 reps
-
6
Face Pull
2
6-10 reps
-
7
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Lat Pulldown
2
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Lat Prayer
2
6-10 reps
-
6
Face Pull
2
6-10 reps
-
7
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Lat Pulldown
2
6-10 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
T-Bar Row
2
6-10 reps
-
6
Lat Prayer
2
6-10 reps
-
7
Face Pull
2
6-10 reps
-
8
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Lat Pulldown
2
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Lat Prayer
2
6-10 reps
-
6
Face Pull
2
6-10 reps
-
7
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5 reps
5 reps
85%
70%
2
Lateral Raise (Machine)
2
6-10 reps
-
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Wrist Curls
2
6-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Lateral Raise (Machine)
2
6-10 reps
-
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Wrist Curls
2
6-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Military Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Machine)
2
6-10 reps
-
4
Rear Delt Fly (Machine)
2
6-10 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Overhead Tricep Extension (Cable)
2
6-10 reps
-
8
Wrist Curls
2
6-10 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
60%
2
Lateral Raise (Machine)
2
6-10 reps
-
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Wrist Curls
2
6-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Hamstring Curl
2 Sets
6-10 Reps
-
3
Cable RDL
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
6-10 Reps
-
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
6
Hip Thrust (Machine)
2 Sets
6-10 Reps
-
7
Standing Calf Raise
2 Sets
6-10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
-
4
Chest Fly (Cable)
2 Sets
6-10 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
6
Hammer Curl
2 Sets
6-10 Reps
-
7
Preacher Curl
2 Sets
6-10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
T-Bar Row
2 Sets
6-10 Reps
-
5
Lat Prayer
2 Sets
6-10 Reps
-
6
Face Pull
2 Sets
6-10 Reps
-
7
Hanging Leg Raise
1 Set
AMRAP
-
Day 4
1
Military Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
85%
70%
2
Lateral Raise (Machine)
2 Sets
6-10 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
6-10 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
7
Wrist Curls
2 Sets
6-10 Reps
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
-