logo
BoostcampPNG

John Weak to John Strong

by VRJ
2 athletes joined

Program Description

Muscle building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 30, 2023 11:56
  • Last Edited
    May 14, 2024 03:09
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
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
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
3
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
50%
1B
Wide Grip Pull-Up
2
6 reps
RPE 6
2A
Seated Dumbbell Press
2
6 reps
RPE 6
2B
Incline Curl (Dumbbell)
2
6 reps
RPE 6
3
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2A
Squat (Barbell)
5
10 reps
50%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2A
Squat (Barbell)
5
10 reps
50%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
85%
90%
2A
Squat (Barbell)
5
10 reps
50%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Squat (Barbell)
5
10 reps
60%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2A
Squat (Barbell)
5
10 reps
60%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2A
Squat (Barbell)
5
10 reps
60%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Deadlift (Barbell)
2
5 reps
50%
3
Calf Raise (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
5 reps
50%
1B
Pull-Up (Weighted)
1
5 reps
RPE 6
2A
Chest Supported Row (Machine)
1
10 reps
RPE 6
2B
Push Up (Weighted)
1
6 reps
RPE 6
3A
Tricep Extension (Barbell)
1
6 reps
RPE 6
3B
Preacher Curl (Barbell)
1
6 reps
RPE 6
4A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
4B
Decline Crunch
1
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 6-7
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 6-7
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
85%
90%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 6-7
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 7-8
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 7-8
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 7-8
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Decline Crunch
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Decline Crunch
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
2 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@6-7
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2A
Squat (Barbell)
5 Sets
10 Reps
50%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Decline Crunch
2 Sets
10-15 Reps
@10
Day 3
1A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
2 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
2 Sets
10-15 Reps
@10