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BoostcampPNG

Project Malevolent

by Rashid J.

Program Description

Get back into the groove of training and have a foundation before going extreme.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 06:49
  • Last Edited
    Feb 10, 2025 02:26
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Shrug (Dumbbell)
3 Sets
12 Reps
@8
3
Farmer's Walk (Weighted)
4 Sets
1-1 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Neck Extension
3 Sets
16-20 Reps
@7
7
Hyperextension
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Shrug (Dumbbell)
3 Sets
12 Reps
@8
3
Farmer's Walk (Weighted)
4 Sets
1-1 Reps
@8
4
Split Squat (Dumbbell)
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Leg Curl
3 Sets
12 Reps
@8
7
Neck Extension
3 Sets
16-20 Reps
@7
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
16-20 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Barbell Row
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
16-20 Reps
@8
7
Bicep Curl (Cable)
3 Sets
12 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8