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by Max V.
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Program Description

gains

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2024 06:43
  • Last Edited
    Nov 17, 2024 01:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
2
Lat Pulldown
3
15 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
3
15 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Barbell Row
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
Lat Prayer
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 9
2
Squat (Smith Machine)
3
6 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
6 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
4 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3
Sikahauis
3
24 reps
RPE 8-10
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Chin-Up (Bodyweight)
1
20 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2
Bicep Curl (Barbell)
3
15 reps
RPE 9
3
Upright Row (Cable)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@9
2
Lat Pulldown
3 Sets
15 Reps
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Barbell Row
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
Lat Prayer
3 Sets
15 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
15 Reps
@9
2
Squat (Smith Machine)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
15 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
3
Sikahauis
3 Sets
24 Reps
@8-10
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 6
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
3
Upright Row (Cable)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chin-Up (Bodyweight)
1 Set
20 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9