logo
BoostcampPNG

Foundation phase

by Charlie T.
1 athletes joined

Program Description

beginning phase of other program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 28, 2024 09:45
  • Last Edited
    Dec 29, 2024 04:40
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
80%
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
80%
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
65%
80%
2
Spoto Press
2
5 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
JM Press
3
7 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Weighted)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
75%
85%
2
Spoto Press
2
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
JM Press
3
7 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Weighted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
70%
60%
2
Sumo Deadlift (Paused)
1
8 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Dumbbell Curl
3
12 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
70%
60%
2
Sumo Deadlift (Paused)
1
8 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Dumbbell Curl
3
12 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
6 reps
60%
70%
2
Bench Press (Close Grip)
2
8 reps
65%
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
6 reps
65%
75%
2
Bench Press (Close Grip)
2
8 reps
70%
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
65%
75%
80%
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Hack Squat
1 Set
1 Set
12 Reps
12 Reps
@8
@10
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
4 Reps
65%
80%
2
Spoto Press
2 Sets
5 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
JM Press
3 Sets
7 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Dip (Weighted)
2 Sets
12 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
70%
60%
2
Sumo Deadlift (Paused)
1 Set
8 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Seated Dumbbell Curl
3 Sets
12 Reps
@9
6
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
60%
70%
2
Bench Press (Close Grip)
2 Sets
8 Reps
65%
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
12 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9