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Fins program

by Fin E.
1 athletes joined

Program Description

strength and size

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 25, 2024 09:25
  • Last Edited
    Sep 30, 2024 07:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Bicep Curl (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
3
Lateral Raise (Cable)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Bicep Curl (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
3
Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 10
RPE 9
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
3
Lateral Raise (Cable)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
2
1
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77%
2
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 10
RPE 9
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
2
1
4-8 reps
4-8 reps
RPE 10
RPE 9
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 10
3
Lateral Raise (Cable)
3
6-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 10
5
Bicep Curl (Machine)
3
4-8 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Standing Calf Raise
3
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 8
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Hack Squat
1
6-10 reps
RPE 8
3
Standing Calf Raise
3
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 8
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Hack Squat
1
6-10 reps
RPE 8
3
Standing Calf Raise
3
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 9
5
Abs Crunch (Machine)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
76%
2
Hack Squat
1
6-10 reps
RPE 9
3
Standing Calf Raise
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
2
4-8 reps
4-8 reps
RPE 10
RPE 9
5
Abs Crunch (Machine)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
76%
2
Hack Squat
1
6-10 reps
RPE 9
3
Standing Calf Raise
3
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
1
4-8 reps
4-8 reps
RPE 10
RPE 9
5
Abs Crunch (Machine)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
76%
2
Hack Squat
1
6-10 reps
RPE 10
3
Standing Calf Raise
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
4-8 reps
RPE 10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
RDL (Smith Machine)
3
4-8 reps
RPE 7
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
5
Single Arm Row (Cable)
3
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
RDL (Smith Machine)
3
4-8 reps
RPE 8
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
5
Single Arm Row (Cable)
3
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
RDL (Smith Machine)
3
4-8 reps
RPE 8
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
5
Single Arm Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
76%
2
RDL (Smith Machine)
3
4-8 reps
RPE 8
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
5
Single Arm Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
6
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
76%
2
RDL (Smith Machine)
3
4-8 reps
RPE 9
3
Pull-Up (Weighted)
1
1
1
3-5 reps
4-6 reps
4-6 reps
RPE 10
RPE 10
RPE 9
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Single Arm Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
RDL (Smith Machine)
3
4-8 reps
RPE 9
3
Pull-Up (Weighted)
1
2
3-5 reps
4-6 reps
RPE 10
RPE 10
4
Shoulder Press Smith Machine
1
2
6-10 reps
6-10 reps
RPE 10
RPE 10
5
Single Arm Row (Cable)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
4
Lateral Raise (Cable)
3
6-10 reps
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
70%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
4
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
78%
3
Squat (Paused)
3
3 reps
74%
4
Lateral Raise (Cable)
3
6-10 reps
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
70%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
4
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
78%
3
Squat (Paused)
3
4 reps
74%
4
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
72%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 10
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
81%
3
Squat (Paused)
3
2 reps
77%
4
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
72%
6
Chest Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Machine)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 10
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
81%
3
Squat (Paused)
3
3 reps
77%
4
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Bench Press (Barbell)
3
6-8 reps
75%
6
Chest Press (Machine)
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Bicep Curl (Machine)
2
2
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
81%
3
Squat (Paused)
3
4 reps
77%
4
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 10
5
Bench Press (Barbell)
3
6-8 reps
80%
6
Chest Press (Machine)
3
5-8 reps
RPE 10
7
Bicep Curl (Machine)
4
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
78%
3
Deadlift (Paused)
2
2 reps
74%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 8
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 7
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
78%
3
Deadlift (Paused)
2
3 reps
74%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 8
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Deadlift (Paused)
2
4 reps
74%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
81%
3
Deadlift (Paused)
2
2 reps
77%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9
5
Tricep Extension (Cable)
3
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
81%
3
Deadlift (Paused)
2
3 reps
77%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Tricep Extension (Cable)
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
81%
3
Deadlift (Paused)
2
4 reps
77%
4
Shoulder Press Smith Machine
2
1
5-8 reps
5-8 reps
RPE 10
RPE 10
5
Tricep Extension (Cable)
3
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Pull-Up (Weighted)
3
5-8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
75%
2
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@8
4
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8
5
Bicep Curl (Machine)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@10
@9
6
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
73%
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
3
Standing Calf Raise
3 Sets
5-8 Reps
@9
4
Chest Supported Row (Machine)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@8
5
Abs Crunch (Machine)
3 Sets
6-10 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
4 Reps
70%
2
RDL (Smith Machine)
3 Sets
4-8 Reps
@7
3
Pull-Up (Weighted)
1 Set
2 Sets
3-5 Reps
4-6 Reps
@10
@9
4
Shoulder Press Smith Machine
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@8
5
Single Arm Row (Cable)
3 Sets
8-12 Reps
@8
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Reps
@6
2
Squat (Barbell)
3 Sets
2 Reps
78%
3
Squat (Paused)
3 Sets
2 Reps
74%
4
Lateral Raise (Cable)
3 Sets
6-10 Reps
@9
5
Bench Press (Barbell)
3 Sets
6-8 Reps
70%
6
Chest Press (Machine)
3 Sets
5-8 Reps
@9
7
Bicep Curl (Machine)
4 Sets
5-8 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
3 Sets
2 Reps
78%
3
Deadlift (Paused)
2 Sets
2 Reps
74%
4
Shoulder Press Smith Machine
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@8
5
Tricep Extension (Cable)
3 Sets
6-10 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@7
7
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@8