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BoostcampPNG

Gooch's 21 session program

by Joshua Killey

Program Description

Expert challenge plan to grow and make you wanna die

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2025 01:08
  • Last Edited
    Jan 25, 2025 05:07
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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
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Hammer Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 10
3
Hack Squat
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
AMRAP
RPE 10
2
Abs Crunch (Machine)
3
AMRAP
RPE 10
3
Run
1
60 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Stiff Leg Deadlift
3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Leg Curl
3 Sets
AMRAP
@10
Day 3
1
Push Up
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
AMRAP
@10
3
Hack Squat
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
AMRAP
@10
2
Hammer Curl
3 Sets
AMRAP
@10
3
Stiff Leg Deadlift
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Leg Curl
3 Sets
AMRAP
@10
Day 6
1
Push Up
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
AMRAP
@10
3
Hack Squat
3 Sets
AMRAP
@10
Day 7
1
Hip Thrust (Machine)
3 Sets
AMRAP
@10
2
Abs Crunch (Machine)
3 Sets
AMRAP
@10
3
Run
1 Set
60 mins
@10