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Hollywood physique

by Louis Lestner

Program Description

For those who want the movie star physique without the time cost.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 26, 2024 09:56
  • Last Edited
    Oct 02, 2024 01:42
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
T-Bar Row
1
5-8 reps
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Single Arm Iso Row
1
12-20 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
7
Seated Hamstring Curl
1
12-20 reps
RPE 10
8A
Squat (Barbell)
1
12-20 reps
RPE 10
8B
Pullover (Dumbbell)
1
12-20 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-20 reps
RPE 10
11
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 10
3
Lateral Raise (Cable)
1
12-20 reps
RPE 10
4
Bicep Curl (EZ Bar)
5
6-10 reps
RPE 10
5
Bayesian Curl
1
12-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
7
Skull Crusher (Barbell)
5
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
5
8-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
5 Sets
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
5 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
1 Set
12-20 Reps
@10
4
Bicep Curl (EZ Bar)
5 Sets
6-10 Reps
@10
5
Bayesian Curl
1 Set
12-20 Reps
@10
6
Tricep Rope Push Down (Cable)
1 Set
12-20 Reps
@10
7
Skull Crusher (Barbell)
5 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
5 Sets
8-15 Reps
@10
Day 3
1
Bench Press (Smith Machine)
5 Sets
6-10 Reps
@10
2
Incline Bench Press (Smith Machine)
5 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
1 Set
12-20 Reps
@10
4
Bicep Curl (EZ Bar)
5 Sets
6-10 Reps
@10
5
Bayesian Curl
1 Set
12-20 Reps
@10
6
Tricep Rope Push Down (Cable)
1 Set
12-20 Reps
@10
7
Skull Crusher (Barbell)
5 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
5 Sets
8-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
5-8 Reps
@10
2
Barbell Row
1 Set
6-10 Reps
@10
3
T-Bar Row
1 Set
5-8 Reps
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Single Arm Iso Row
1 Set
12-20 Reps
@10
6
Lat Pulldown (Single Arm)
1 Set
12-20 Reps
@10
7
Seated Hamstring Curl
1 Set
12-20 Reps
@10
8A
Squat (Barbell)
1 Set
12-20 Reps
@10
8B
Pullover (Dumbbell)
1 Set
12-20 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
1 Set
8-15 Reps
@10
10
Calf Raise (Leg Press)
1 Set
15-20 Reps
@10
11
Decline Sit Up (Weighted)
1 Set
8-15 Reps
@10