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Trainingplan

by Max

Program Description

time efficient way to train everything

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 08:19
  • Last Edited
    Aug 19, 2024 01:08
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 7-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4A
Hanging Leg Raise
3
5-25 reps
RPE 7-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7-9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 7-9
3
Chin-Up (Bodyweight)
3
2-5 reps
RPE 7-9
4
Side Crunch (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 7-9
1B
Leg Curl
3
10-12 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4A
Lat Prayer
3
10-12 reps
RPE 9
4B
Deficit Push Up
3
6-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@7-9
3
Chin-Up (Bodyweight)
3 Sets
2-5 Reps
@7-9
4A
Hanging Leg Raise
3 Sets
5-25 Reps
@7-10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-10
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@7-9
3
Chin-Up (Bodyweight)
3 Sets
2-5 Reps
@7-9
4
Side Crunch (Cable)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 3
1A
Leg Extension
3 Sets
10-12 Reps
@7-9
1B
Leg Curl
3 Sets
10-12 Reps
@7-9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
3
Dumbbell Row
3 Sets
10-12 Reps
@9
4A
Lat Prayer
3 Sets
10-12 Reps
@9
4B
Deficit Push Up
3 Sets
6-20 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9