logo
BoostcampPNG

Bodybuilding

by Roland Baker

Program Description

.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2024 02:45
  • Last Edited
    Aug 07, 2024 03:16
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
7 reps
RPE 6
RPE 9.5
2
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
4
12 reps
RPE 10
2
Dip (Bodyweight)
3
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@6
@6.5
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Chest Fly (Dumbbell)
2 Sets
15 Reps
@9.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@10
2
T-Bar Row
3 Sets
12 Reps
@10
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
7 Reps
@6
@9.5
2
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 4
1
French Press
4 Sets
12 Reps
@10
2
Dip (Bodyweight)
3 Sets
15 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5