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BoostcampPNG

Eland Slayer - Mass Course

by Rom D.

Program Description

התוכנית אורכת 10 שבועות אך ניתן להשתמש בה עד שארית חייך. ***בחירת תרגילים - גיוון: מומלץ לדבוק באותם תרגילים על מנת לוודא את מיצויים, בבחירת תרגיל חדש ודא בעצמך או בעזרתי שהוא אכן עובד על אותם שרירים. ***העמסה פרוגרסיבית - חזרות ומשקל: אני ממליץ על העמסה פרוגרסיבית בשתי הדרכים הבאות, בחרו את זו שהכי מתאימה לכם- דרך ראשונה: בתרגיל בו יש 3 סטים של 8-12 חזרות לדוגמה, תוכלו לבחור משקל אותו אתם מסוגלים לבצע במשך שלושה סטים בטווח חזרות זה, לדוגמה: סט ראשון: 12 חזרות, שני: 10 חזרות, ושלישי: 8. או מינימום: 8×3. תשארו באותו משקל עד שתוכלו לבצע 3 סטים של 12 חזרות בו, ואז תעלו את המשקל וחוזר חלילה. דרך שנייה: במקום לבצע את כל הסטים עם אותו משקל, הורידו את המשקל בין הסטים, לדוגמה: סט ראשון: 80ק"ג×8, שני: 75×8, שלישי 70×8. תדבקו במשקלים הללו עד שתגיעו למשקל זהה בכל הסטים ואז תוכלו להעלות משקל בסט הראשון, ואז בשני ... לכל שאלה פנו אליי.

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 09, 2024 08:28
  • Last Edited
    May 14, 2024 03:17
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
-
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10