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BoostcampPNG

White Picket Fence

by Cam
2 athletes joined

Program Description

Settle down and have a healthy work/gym balance

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 08, 2024 12:17
  • Last Edited
    Oct 08, 2024 02:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 10
7
Dip (Bodyweight)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Pec Deck (Machine)
4
20 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
20 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
3
20 reps
RPE 10
6
Dip (Bodyweight)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 10
7
Dip (Bodyweight)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Pec Deck (Machine)
4
20 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
20 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
3
20 reps
RPE 10
6
Dip (Bodyweight)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 10
7
Dip (Bodyweight)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Pec Deck (Machine)
4
20 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
20 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
3
20 reps
RPE 10
6
Dip (Bodyweight)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 10
7
Dip (Bodyweight)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 10
RPE 10
2
Pec Deck (Machine)
4
20 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
20 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
3
20 reps
RPE 10
6
Dip (Bodyweight)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
6 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
6
Hammer Curl
3
16 reps
RPE 10
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
20 reps
RPE 10
2
Underhand Lat Pulldown
3
15 reps
RPE 10
3
Pullover (Dumbbell)
3
1
15 reps
10 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Fly
2
1
10 reps
10 reps
RPE 10
RPE 8
5A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
5B
Spider Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
6 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
6
Hammer Curl
3
16 reps
RPE 10
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
20 reps
RPE 10
2
Underhand Lat Pulldown
3
15 reps
RPE 10
3
Pullover (Dumbbell)
3
1
15 reps
10 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Fly
2
1
10 reps
10 reps
RPE 10
RPE 8
5A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
5B
Spider Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
6 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
6
Hammer Curl
3
16 reps
RPE 10
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
20 reps
RPE 10
2
Underhand Lat Pulldown
3
15 reps
RPE 10
3
Pullover (Dumbbell)
3
1
15 reps
10 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Fly
2
1
10 reps
10 reps
RPE 10
RPE 8
5A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
5B
Spider Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
6 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
6
Hammer Curl
3
16 reps
RPE 10
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
20 reps
RPE 10
2
Underhand Lat Pulldown
3
15 reps
RPE 10
3
Pullover (Dumbbell)
3
1
15 reps
10 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Fly
2
1
10 reps
10 reps
RPE 10
RPE 8
5A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
5B
Spider Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
RPE 8
5
Split Squat (Smith Machine)
3
10 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
RPE 8
5
Split Squat (Smith Machine)
3
10 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
RPE 8
5
Split Squat (Smith Machine)
3
10 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
RPE 8
5
Split Squat (Smith Machine)
3
10 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
RPE 6
RPE 8
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@8
@8
@10
2
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Upright Row (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
3 Sets
24 Reps
@10
7
Dip (Bodyweight)
1 Set
30 Reps
@10
Day 2
1
T-Bar Row
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@8
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Lat Pulldown (Single Arm)
3 Sets
6 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Preacher Curl (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@10
@8
6
Hammer Curl
3 Sets
16 Reps
@10
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Belt Squat
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Leg Extension
3 Sets
15 Reps
-
3
Hip Adductor (Machine)
3 Sets
15 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
3 Reps
@6
@8
@8
@10
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Face Pull
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
8 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8 Reps
-