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My personal Training plan

by Joshua S.

Program Description

This Novice friendly Program is inspired by my past Training experience and exercises I like, it is also inspired by mike mentzers heavy duty Training.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 09:37
  • Last Edited
    Jan 06, 2025 06:40
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9.5
2A
Pec Fly (Dumbbell)
2
6-10 reps
RPE 9.5
2B
Incline Bench Press (Barbell)
2
1-3 reps
RPE 9.5
3
Wide Grip Pull-Up
2
8 reps
RPE 9.5
4
Seated Row (Cable)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Hamstring Curl
3
8-15 reps
RPE 9.5
4
Standing Calf Raise
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 7
2
JM Press (Smith Machine)
2
6-10 reps
RPE 9.5
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Wrist Curls
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
4
Modified Dragon Fly
2
6-10 reps
RPE 9.5
5
Wood Chop
2
8-15 reps
RPE 9.5
6
Hanging Leg Raise
2
8-15 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9.5
2
Hack Squat
4 Sets
6-8 Reps
@9.5
3
Hamstring Curl
3 Sets
8-15 Reps
@9.5
4
Standing Calf Raise
3 Sets
8-15 Reps
@9.5
Day 3
1
Hammer Curl
2 Sets
6-10 Reps
@7
2
JM Press (Smith Machine)
2 Sets
6-10 Reps
@9.5
3
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@9.5
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@9.5
5
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9.5
6
Wrist Curls
2 Sets
6-10 Reps
@9.5
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@9.5
2
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
4
Modified Dragon Fly
2 Sets
6-10 Reps
@9.5
5
Wood Chop
2 Sets
8-15 Reps
@9.5
6
Hanging Leg Raise
2 Sets
8-15 Reps
@9.5
Day 1
1
Dip (Weighted)
3 Sets
5 Reps
@9.5
2A
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@9.5
2B
Incline Bench Press (Barbell)
2 Sets
1-3 Reps
@9.5
3
Wide Grip Pull-Up
2 Sets
8 Reps
@9.5
4
Seated Row (Cable)
2 Sets
6-10 Reps
-
5
Single Arm Row (Dumbbell)
2 Sets
6-10 Reps
@9.5