Program Description
Strength while cutting
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJun 08, 2024 07:28
- Last EditedJul 26, 2024 01:39
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
9
Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
9
Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
9
Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
9
Tricep Extension (Cable)
3
10 reps
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Squat (Barbell)3 Sets
8 Reps
@7
3
Lunge (Barbell)1 Set
1 Set
16 Reps
16 Reps
@8
@9
4
Lying Leg Curl1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Press (45 Degrees)1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Leg Extension1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Overhead Press (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Lat Pulldown2 Sets
10 Reps
@8
5
Pullover (Dumbbell)2 Sets
10 Reps
@8
6
Lateral Raise (Cable)1 Set
1 Set
10 Reps
10 Reps
@8
@9
7
Face Pull1 Set
1 Set
10 Reps
10 Reps
@8
@9
8
Bicep Curl (EZ Bar)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
9
Tricep Extension (Cable)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
3
Lunge (Barbell)1 Set
1 Set
16 Reps
16 Reps
@8
@9
4
Lying Leg Curl1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Press (45 Degrees)1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Leg Curl2 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Bench Press (Paused)2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Lat Pulldown1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Pullover (Dumbbell)2 Sets
10 Reps
6
Lateral Raise (Cable)1 Set
1 Set
10 Reps
10 Reps
@8
@9
7
Face Pull1 Set
1 Set
10 Reps
10 Reps
@8
@9
8
Bicep Curl (EZ Bar)3 Sets
10 Reps
9
Tricep Extension (Cable)3 Sets
10 Reps