logo
BoostcampPNG

FuFo - What doesn't kill you makes you Stronger.

by Bernard W.
3 athletes joined
5.0
(1 rating)

Program Description

Stuck without progress? Ready to destroy yourself to get the gains? Try this Fuck around and find out program. It might work, it might not, either way you're going to be putting in work. Every second week you test for strength gains and input new training maxes, then restart ad infinitum. Day 1 - Focus on Chest, Back and Biceps Day 2 - Focus on Quads, Calves and Squats Day 3 - Focus on Shoulders, Triceps and Chest Day 4 - Focus on Glutes, Hammies and Deadlifts Day 5 - Focus on Chest, Triceps, Upper Back Day 6 - Focus on Quads, Calves, Squats and Core

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jan 24, 2024 02:56
  • Last Edited
    May 20, 2024 02:47
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
60%
2
Lying Tricep Extension (Barbell)
4
6 reps
RPE 7
3
Bench Press (Barbell)
1
1
2
3
1
10 reps
8 reps
6 reps
4 reps
10 reps
50%
65%
80%
90%
65%
4
Lat Pulldown
5
8 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
21 reps
RPE 7.5
7
Concentration Curl
4
10 reps
RPE 7
8
Single Arm Row (Dumbbell)
6
4 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
RPE 6.5
2
Standing Calf Raise
4
10 reps
RPE 7.5
3
Squat (Barbell)
2
2
2
3
10 reps
8 reps
6 reps
4 reps
50%
65%
80%
90%
4
Zercher Squat (Barbell)
5
6 reps
RPE 8
5
Single Leg Press
5
6 reps
RPE 9
6
Seated Calf Raise
4
10 reps
RPE 8
7
Lunge (Barbell)
5
5 reps
RPE 7.5
8
Box Jump
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
1
2
2
3
10 reps
8 reps
6 reps
4 reps
50%
65%
80%
90%
4
Incline Bench Press (Barbell)
5
6 reps
80%
5
Front Raise
4
10 reps
RPE 8
6
Chest Fly (Machine)
5
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
5
5 reps
RPE 9.5
9
Incline Bench Press (Smith Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
10 reps
RPE 7
2
Hamstring Curl
4
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
2
2
3
10 reps
8 reps
6 reps
4 reps
50%
65%
80%
90%
4
Good Morning
5
6 reps
RPE 8
5
Hip Thrust (Barbell)
5
10 reps
RPE 8.5
6
Hip Abductor (Machine)
4
6 reps
RPE 8
7
Hip Adductor (Machine)
4
6 reps
RPE 8
8
Rack Pull (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
4
10 reps
RPE 7.5
3
Bench Press (Close Grip)
5
1
8 reps
8 reps
RPE 9
RPE 8
4
JM Press
4
10 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
5
8 reps
RPE 7.5
6
T-Bar Row
4
1
12 reps
12 reps
RPE 8
RPE 9
7
Lat Pulldown
6
8 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 8
9
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7.5
2
Leg Press
6
10 reps
RPE 8
3
Squat (Paused)
6
6 reps
RPE 9
4
Hack Squat
4
12 reps
RPE 8.5
5
Zercher Squat (Barbell)
5
8 reps
RPE 7
6
Seated Calf Raise
4
15 reps
RPE 9
7
Step-Up (Weighted)
4
8 reps
RPE 8
8
Decline Crunch
5
AMRAP
RPE 8
9
Box Jump
3
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 3
1
Chest Fly (Cable)
4 Sets
10 Reps
@7
2
Lateral Raise (Cable)
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
4 Reps
50%
65%
80%
90%
4
Incline Bench Press (Barbell)
5 Sets
6 Reps
80%
5
Front Raise
4 Sets
10 Reps
@8
6
Chest Fly (Machine)
5 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
8
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
@9.5
9
Incline Bench Press (Smith Machine)
4 Sets
AMRAP
@10
Day 4
1
Back Extension (Weighted)
4 Sets
10 Reps
@7
2
Hamstring Curl
4 Sets
10 Reps
@7.5
3
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
4 Reps
50%
65%
80%
90%
4
Good Morning
5 Sets
6 Reps
@8
5
Hip Thrust (Barbell)
5 Sets
10 Reps
@8.5
6
Hip Abductor (Machine)
4 Sets
6 Reps
@8
7
Hip Adductor (Machine)
4 Sets
6 Reps
@8
8
Rack Pull (Barbell)
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Pec Fly (Dumbbell)
4 Sets
10 Reps
@7.5
3
Bench Press (Close Grip)
5 Sets
1 Set
8 Reps
8 Reps
@9
@8
4
JM Press
4 Sets
10 Reps
@7.5
5
Single Arm Row (Dumbbell)
5 Sets
8 Reps
@7.5
6
T-Bar Row
4 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Lat Pulldown
6 Sets
8 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
9
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 6
1
Leg Extension
4 Sets
8 Reps
@7.5
2
Leg Press
6 Sets
10 Reps
@8
3
Squat (Paused)
6 Sets
6 Reps
@9
4
Hack Squat
4 Sets
12 Reps
@8.5
5
Zercher Squat (Barbell)
5 Sets
8 Reps
@7
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
Step-Up (Weighted)
4 Sets
8 Reps
@8
8
Decline Crunch
5 Sets
AMRAP
@8
9
Box Jump
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
60%
2
Lying Tricep Extension (Barbell)
4 Sets
6 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
10 Reps
50%
65%
80%
90%
65%
4
Lat Pulldown
5 Sets
8 Reps
@8
5
Pendlay Row
5 Sets
5 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
21 Reps
@7.5
7
Concentration Curl
4 Sets
10 Reps
@7
8
Single Arm Row (Dumbbell)
6 Sets
4 Reps
@9
9
Dip (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
5 Sets
8 Reps
@6.5
2
Standing Calf Raise
4 Sets
10 Reps
@7.5
3
Squat (Barbell)
2 Sets
2 Sets
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
4 Reps
50%
65%
80%
90%
4
Zercher Squat (Barbell)
5 Sets
6 Reps
@8
5
Single Leg Press
5 Sets
6 Reps
@9
6
Seated Calf Raise
4 Sets
10 Reps
@8
7
Lunge (Barbell)
5 Sets
5 Reps
@7.5
8
Box Jump
3 Sets
AMRAP
@10