Program Description
Get big and strong
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedMar 18, 2024 12:33
- Last EditedJun 23, 2024 07:17
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
10 reps
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Dip (Bodyweight)
3
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher
3
10 reps
RPE 10
6
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
12 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Dip (Bodyweight)
3
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher
3
10 reps
RPE 10
6
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Dip (Bodyweight)
3
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher
3
10 reps
RPE 10
6
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 8-9
RPE 8-8.5
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
8 reps
RPE 8-9
RPE 8-8.5
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8-9
RPE 8-8.5
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Squat (Paused)
3
6 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
12 reps
RPE 8-9
RPE 8-9
2
Squat (Paused)
3
6 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
10 reps
RPE 8-9
RPE 8-9
2
Squat (Paused)
3
6 reps
RPE 8-9
3
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
8 reps
RPE 8-9
RPE 8-9
2
Overhead Press (Barbell)
3
6 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher
3
10 reps
RPE 10
5
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
4 reps
RPE 8-9
RPE 8-9
2
Overhead Press (Barbell)
3
6 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher
3
10 reps
RPE 10
5
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
12 reps
RPE 8-9
RPE 8-9
2
Overhead Press (Barbell)
3
6 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher
3
10 reps
RPE 10
5
Chest Fly (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 10
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 10
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 10
2
Pull-Up (Weighted)
3
6 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 10
Week 1
1 / 3 Weeks
Day 4
1
Walk1 Set
30 mins
Day 5
1
Squat (Barbell)1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Squat (Paused)3 Sets
6 Reps
@8-9
3
Standing Calf Raise3 Sets
10 Reps
@10
Day 1
1
Squat (Barbell)1 Set
3 Sets
4 Reps
10 Reps
@8-9
@8-9
2
Deficit Deadlift (Barbell)3 Sets
10 Reps
@8-9
3
Standing Calf Raise3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
2 Reps
@8-9
@8-8.5
2
Pull-Up (Weighted)3 Sets
6 Reps
@10
3
Dumbbell Row3 Sets
10 Reps
@10
Day 7
1
Barbell Row3 Sets
6 Reps
@10
2
Pull-Up (Weighted)3 Sets
6 Reps
@10
3
Dumbbell Row3 Sets
10 Reps
@10
Day 6
1
Bench Press (Paused)1 Set
3 Sets
3 Reps
8 Reps
@8-9
@8-9
2
Overhead Press (Barbell)3 Sets
6 Reps
@8-9
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
@10
4
Skull Crusher3 Sets
10 Reps
@10
5
Chest Fly (Dumbbell)2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
4 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@10
3
Dip (Bodyweight)3 Sets
6 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
@10
5
Skull Crusher3 Sets
10 Reps
@10
6
Chest Fly (Dumbbell)2 Sets
10 Reps
@10