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BoostcampPNG

Influence AG

by Ant G.

Program Description

Increase strenght and muscle mass after hitting 2,3,4 plate level.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2024 07:01
  • Last Edited
    Jun 24, 2024 03:15

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.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
68%
79%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Dip (Bodyweight)
3
8-12 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
12 reps
10 reps
8 reps
60%
68%
74%
2
Overhead Press (Barbell)
3
6 reps
75%
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
6
1 mins
RPE 8
5
Lateral Raise (Dumbbell)
6
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
2
Barbell Row
4
10 reps
68%
3
Pendlay Row
3
8 reps
RPE 8
4
Glute-Ham Raise
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
12 reps
RPE 7
2
Barbell Row
2
2
2
1
12 reps
8 reps
6 reps
6 reps
62%
70%
78%
80%
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
3
12 reps
10 reps
8 reps
6 reps
60%
65%
74%
82%
2
Pendlay Row
4
8 reps
RPE 7
3
Glute-Ham Raise
5
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
74%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
10 reps
8 reps
60%
72%
2
Barbell Row
1
3
1212 reps
12 reps
RPE 7
RPE 7
3
Dumbbell Row
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
68%
79%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Dip (Bodyweight)
3
8-12 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
12 reps
10 reps
8 reps
60%
68%
74%
2
Overhead Press (Barbell)
3
6 reps
75%
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
6
1 mins
RPE 8
5
Lateral Raise (Dumbbell)
6
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
10 reps
8 reps
60%
72%
2
Barbell Row
1
3
1212 reps
12 reps
RPE 7
RPE 7
3
Dumbbell Row
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
9 reps
6 reps
68%
78%
2
Overhead Press (Barbell)
4
6 reps
75%
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
10 reps
8 reps
60%
72%
2
Barbell Row
1
3
1212 reps
12 reps
RPE 7
RPE 7
3
Dumbbell Row
3
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12 reps
RPE 8
2
Squat (Barbell)
2
2
2
15 reps
9 reps
6 reps
58%
65%
72%
3
Barbell Row
6
10 reps
62%
4
Walking Lunge
3
9 reps
RPE 8.5
5
Glute-Ham Raise
3
10-12 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2
10 reps
10 reps
8 reps
7 reps
50%
60%
70%
75%
2
Chest Supported Row (Dumbbell)
5
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
68%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
6
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
12 reps
10 reps
8 reps
8 reps
7 reps
60%
65%
70%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
5
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
68%
80%
2
Dip (Bodyweight)
3
12 reps
RPE 8
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
4
Pull-Up (Bodyweight)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
12 reps
RPE 7
2
Squat (Barbell)
4
12 reps
60%
3
Glute-Ham Raise
4
12 reps
RPE 7
4
Walking Lunge
4
12 reps
RPE 7
5
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12 reps
RPE 8
2
Squat (Barbell)
2
2
2
15 reps
9 reps
6 reps
58%
65%
72%
3
Barbell Row
6
10 reps
62%
4
Walking Lunge
3
9 reps
RPE 8.5
5
Glute-Ham Raise
3
10-12 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2
10 reps
10 reps
8 reps
7 reps
50%
60%
70%
75%
2
Chest Supported Row (Dumbbell)
5
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4
12 reps
9 reps
6 reps
60%
68%
78%
2
Lunge (Dumbbell)
5
10 reps
RPE 7
3
Glute-Ham Raise
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
60%
2
Dip (Bodyweight)
3
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
4
3-5 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
60%
2
Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
4
Pull-Up (Bodyweight)
4
1
3 reps
5 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
10 reps
8 reps
5 reps
62%
72%
82%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
15 reps
12 reps
10 reps
8 reps
6 reps
5 reps
55%
60%
65%
70%
75%
80%
2
Glute-Ham Raise
5
12 reps
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
60%
2
Hanging Leg Raise
4
15 reps
RPE 7
3
Lunge (Barbell)
6
6 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
5
8 reps
68%
1B
Barbell Row
5
8 reps
68%
2
Dip (Bodyweight)
5
AMRAP
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
15 reps
8 reps
5 reps
60%
70%
80%
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
RPE 7
3
Good Morning
5
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
60%
2
Dip (Bodyweight)
3
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
4
3-5 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
60%
2
Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
4
Pull-Up (Bodyweight)
4
1
3 reps
5 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
15 reps
8 reps
5 reps
60%
70%
80%
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
RPE 7
3
Good Morning
5
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Overhead Press (Barbell)
3
1
1
8 reps
6 reps
12 reps
75%
80%
60%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
15 reps
8 reps
5 reps
60%
70%
80%
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
RPE 7
3
Good Morning
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
2
2
12 reps
12 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
12 reps
60%
3
Lunge (Barbell)
3
10 reps
RPE 9
4
Barbell Row
1
4
8 reps
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
6
12 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
6
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
6
12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
3
Dip (Bodyweight)
5
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
3
3 reps
5 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
8 reps
75%
2
Pull-Up (Weighted)
5
4 reps
RPE 8.5
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
2
Dip (Bodyweight)
4
8-12 reps
RPE 7.5
3
Barbell Row
6
6 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
6 reps
78%
1B
Dip (Bodyweight)
6
6 reps
78%
2A
Lying Tricep Extension (Barbell)
6
12 reps
RPE 7
2B
Bicep Curl (EZ Bar)
6
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
6
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
2
2
12 reps
12 reps
RPE 7
RPE 8
2
Squat (Barbell)
3
12 reps
60%
3
Lunge (Barbell)
3
10 reps
RPE 9
4
Barbell Row
1
4
8 reps
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
6
12 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
6
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
6
12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
6 reps
78%
1B
Dip (Bodyweight)
6
6 reps
78%
2A
Lying Tricep Extension (Barbell)
6
12 reps
RPE 7
2B
Bicep Curl (EZ Bar)
6
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
6
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
60%
74%
2
Pendlay Row
3
8 reps
70%
3
Barbell Row
3
12 reps
RPE 7
4
Pull-Up (Bodyweight)
1
5
4 reps
4 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
6 reps
78%
1B
Dip (Bodyweight)
6
6 reps
78%
2A
Lying Tricep Extension (Barbell)
6
12 reps
RPE 7
2B
Bicep Curl (EZ Bar)
6
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
6
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
68%
79%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8.5
Day 2
1
Good Morning
3 Sets
12 Reps
@8
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
15 Reps
9 Reps
6 Reps
58%
65%
72%
3
Barbell Row
6 Sets
10 Reps
62%
4
Walking Lunge
3 Sets
9 Reps
@8.5
5
Glute-Ham Raise
3 Sets
10-12 Reps
@7.5-8
Day 3
1
Bench Press (Barbell)
4 Sets
15 Reps
60%
2
Dip (Bodyweight)
3 Sets
1 Set
AMRAP
AMRAP
@9
@10
3
Pull-Up (Bodyweight)
4 Sets
3-5 Reps
@9
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
1 mins
@9
Day 4
1
Glute-Ham Raise
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
2
Squat (Barbell)
3 Sets
12 Reps
60%
3
Lunge (Barbell)
3 Sets
10 Reps
@9
4
Barbell Row
1 Set
4 Sets
8 Reps
70%
70%