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BoostcampPNG

The Growth Protocol

by Isaac
1 athletes joined

Program Description

To help intermediate lifters and other advanced athletes get to the next level. Even beginners can use this program providing that they be patent with themselves.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2024 12:58
  • Last Edited
    Dec 27, 2024 11:42
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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
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
2
Chest Fly (Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
4
Dumbbell Row
3 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 2
1
Single Leg Calf Raise
3 Sets
6-15 Reps
-
2
Seated Hamstring Curl
2 Sets
6-10 Reps
-
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
6-12 Reps
-
Day 3
1
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
-
4
Bench Press (Barbell)
3 Sets
5-10 Reps
-
5
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Calf Raise (Leg Press)
3 Sets
6-15 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
3
Lying Leg Curl
2 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
5-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Leg Raise (Captain's Chair)
2 Sets
6-12 Reps
-