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BoostcampPNG

Mandatory Suffering

by Conorsully
2 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 01, 2024 12:23
  • Last Edited
    Jun 17, 2024 08:31
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Push Up
3
-
4
Incline Chest Press (Machine)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Standing Pullover (Cable)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Preacher Curl (Barbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Single Arm Row (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
4
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
2
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Push Up
3
-
4
Incline Chest Press (Machine)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Push Up
3
-
4
Incline Chest Press (Machine)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Hanging Leg Raise
3
-
7
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
5
-
3
Close Grip Bench Press (Smith Machine)
3
-
4
Bench Press (Close Grip)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
5
-
3
Close Grip Bench Press (Smith Machine)
3
-
4
Bench Press (Close Grip)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Hanging Leg Raise
3
-
7
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Hanging Leg Raise
3
-
7
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Cable Crunch
3
-
3
High Bar Squat (Barbell)
3
-
4
Leg Press
3
-
5
Reverse Lunge (Barbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Back Extension
3
-
8
Lateral Raise (Cable)
3
-
9
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
High Bar Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Hanging Leg Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
High Bar Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Hanging Leg Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Cable Crunch
3
-
3
High Bar Squat (Barbell)
3
-
4
Leg Press
3
-
5
Reverse Lunge (Barbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Back Extension
3
-
8
Lateral Raise (Cable)
3
-
9
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Cable Crunch
3
-
3
High Bar Squat (Barbell)
3
-
4
Leg Press
3
-
5
Reverse Lunge (Barbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Back Extension
3
-
8
Lateral Raise (Cable)
3
-
9
Lateral Raise (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Upright Row (Barbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Standing Pullover (Cable)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Preacher Curl (Barbell)
3
-
7
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Standing Pullover (Cable)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Upright Row (Barbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Upright Row (Barbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Rear Delt Fly (Machine)
3
-
8
Wrist Curls
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Chest Fly (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Chest Fly (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Rear Delt Fly (Machine)
3
-
8
Wrist Curls
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Rear Delt Fly (Machine)
3
-
8
Wrist Curls
3
-
9
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Front Squat (Barbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Back Extension
3
-
5
Reverse Lunge (Barbell)
3
-
6
Leg Press (45 Degrees)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lateral Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Deadlift (Barbell)
3
-
3
Front Squat (Barbell)
3
-
4
Single Leg Press
2
-
5
Lunge (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Deadlift (Barbell)
3
-
3
Front Squat (Barbell)
3
-
4
Single Leg Press
2
-
5
Lunge (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Front Squat (Barbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Back Extension
3
-
5
Reverse Lunge (Barbell)
3
-
6
Leg Press (45 Degrees)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lateral Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Front Squat (Barbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Back Extension
3
-
5
Reverse Lunge (Barbell)
3
-
6
Leg Press (45 Degrees)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lateral Raise (Machine)
3
-
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Bodyweight)
4 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Incline Curl (Dumbbell)
3 Sets
-
5
Preacher Curl (Barbell)
3 Sets
-
6
Hanging Leg Raise
3 Sets
-
7
Rear Delt Fly (Machine)
3 Sets
-
Day 1
1
Chest Fly (Machine)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Push Up
3 Sets
-
4
Incline Chest Press (Machine)
3 Sets
-
5
Skull Crusher
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Lateral Raise (Machine)
3 Sets
-
Day 3
1
Lying Leg Curl
3 Sets
-
2
Cable Crunch
3 Sets
-
3
High Bar Squat (Barbell)
3 Sets
-
4
Leg Press
3 Sets
-
5
Reverse Lunge (Barbell)
3 Sets
-
6
Romanian Deadlift (Barbell)
3 Sets
-
7
Back Extension
3 Sets
-
8
Lateral Raise (Cable)
3 Sets
-
9
Lateral Raise (Dumbbell)
5 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Incline Bench Press (Smith Machine)
3 Sets
-
4
Upright Row (Barbell)
3 Sets
-
5
Skull Crusher
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
Day 5
1
Pull-Up (Bodyweight)
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Seated Wide-Grip Row (Cable)
3 Sets
-
4
Pullover (Machine)
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Bicep Curl (Barbell)
3 Sets
-
7
Rear Delt Fly (Machine)
3 Sets
-
8
Wrist Curls
3 Sets
-
9
Hanging Leg Raise
3 Sets
-
Day 6
1
Lying Leg Curl
3 Sets
-
2
Front Squat (Barbell)
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
-
4
Back Extension
3 Sets
-
5
Reverse Lunge (Barbell)
3 Sets
-
6
Leg Press (45 Degrees)
3 Sets
-
7
Lying Rear Lateral Raise
3 Sets
-
8
Lateral Raise (Machine)
3 Sets
-