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BoostcampPNG

lifterrrr 🤟🏼

by hannah M.
2 athletes joined

Program Description

increase weight by 2.5 lbs every other week. go until failure on the last set of each exercise.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2024 12:10
  • Last Edited
    May 07, 2024 10:43
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Leg Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Shrug (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Shrug (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Shrug (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
reverse flys
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
reverse flys
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
reverse flys
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
reverse flys
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
reverse flys
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
reverse flys
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
2
Hammer Curl
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Front Raise
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Shrug (Barbell)
4 Sets
8 Reps
@8
Day 5
1
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
10 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Leg Curl
3 Sets
10 Reps
@8