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Wimp to jerk.

by Braden G.
1 athletes joined

Program Description

I remember when I was a wimp and now I’m jerk. Use this program to do the same

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 13, 2024 01:17
  • Last Edited
    Jul 13, 2024 03:02
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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
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
48%
58%
68%
78%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
53%
63%
73%
83%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
58%
68%
78%
88%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
63%
73%
83%
93%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
5
Tricep Extension (Barbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Band)
3
AMRAP
RPE 8
3
Seal Row
3
4-6 reps
RPE 8
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
48%
58%
68%
78%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
53%
63%
73%
83%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
58%
68%
78%
88%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
63%
73%
83%
93%
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Seated Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
70%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
72%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
74%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
76%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Meadow Row
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Front Raise
4
8-12 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5B
Tricep Extension (Barbell)
3
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 4
1
Larsen Press (Barbell)
3 Sets
7 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Meadow Row
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Front Raise
4 Sets
8-12 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@8
Day 3
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
48%
58%
68%
78%
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press
2 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Seated Calf Raise
4 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
2
Pull-Up (Band)
3 Sets
AMRAP
@8
3
Seal Row
3 Sets
4-6 Reps
@8
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
48%
58%
68%
78%
2
Bench Press (Close Grip)
3 Sets
5-7 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
5
Tricep Extension (Barbell)
4 Sets
8-12 Reps
@8