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BoostcampPNG

Not lookin like Mikey

by Kaleb C.
1 athletes joined

Program Description

No pencil neck stuff

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2024 06:02
  • Last Edited
    May 08, 2024 02:35
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 9.5
3
Dip (Bodyweight)
2
6-8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
JM Press
1
1
5 reps
5 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
10 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
1
1
1
6-8 reps
6-10 reps
6-12 reps
RPE 8.5
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@10
2
Chest Fly (Cable)
2 Sets
8-10 Reps
@9.5
3
Dip (Bodyweight)
2 Sets
6-8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
JM Press
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Extension
2 Sets
10 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
6-12 Reps
@8.5
@9
@10