logo
BoostcampPNG

Less time more muscles

by Mateusz Kwiatkowski

Program Description

Muscle mass - 3 days a week with no deload (but can be done if needed )

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2024 06:08
  • Last Edited
    May 14, 2024 03:07
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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10