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BoostcampPNG

fortis aedificavit

by Giri Y.

Program Description

gets you strong and builds muscles too take a deload after 3rd week and then repeat the cycle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 22, 2024 11:02
  • Last Edited
    May 08, 2024 02:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Lat Pulldown
4
8 reps
RPE 10
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 3 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
8 Reps
@10
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Cable)
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9