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GOT JUICE?

by Sam M.
9 athletes joined

Program Description

-Gain size and strength -Neglect Calves - Watch Old School Bodybuilding motivation videos Rest between days 4&5 and rest between 5&1

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 05, 2024 11:37
  • Last Edited
    May 14, 2024 03:14
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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 (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
9
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8.5
2
Stiff Leg Deadlift
3
6-12 reps
RPE 8
3
Leg Extension
4
8-12 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 8.5
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
2
Bicep Curl (Cable)
4
8-20 reps
3
Tricep Pushdown (Cable)
4
8-20 reps
4
Monastery Tricep Extension
3
6-12 reps
5
Spider Curl
3
8-12 reps
6
Lateral Raise (Dumbbell)
6
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-5 reps
RPE 8
2
Dip (Weighted)
4
8-12 reps
RPE 8.5
3
Chin-Up (Weighted)
4
6-12 reps
4
Leg Press
3
12-15 reps
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
6
Chest Fly (Machine)
2
50+ reps
Week 1
1 / 8 Weeks
Day 2
1
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
6-12 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@8.5
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
Bicep Curl (Cable)
4 Sets
8-20 Reps
3
Tricep Pushdown (Cable)
4 Sets
8-20 Reps
4
Monastery Tricep Extension
3 Sets
6-12 Reps
5
Spider Curl
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
6 Sets
8-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
9 Sets
8-15 Reps
@10
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@8
2
Dip (Weighted)
4 Sets
8-12 Reps
@8.5
3
Chin-Up (Weighted)
4 Sets
6-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
50+ Reps