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BoostcampPNG

Absolute Athlete (+ Hypertrophy)

by kal
2 athletes joined

Program Description

Makes you stronger as you get bigger

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2025 03:49
  • Last Edited
    Feb 17, 2025 11:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Bench Press (Close Grip)
3
10 reps
50%
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8
4
Machine Wide Rows
2
10 reps
RPE 8
5
Chin-Up (Weighted)
2
10 reps
RPE 8
6
Chest Fly (Machine)
2
10 reps
RPE 8
7
Cable Crunch
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
2
Bench Press (Close Grip)
4
8 reps
55%
3
Incline Bench Press (Barbell)
2
12 reps
RPE 8
4
Machine Wide Rows
2
12 reps
RPE 8
5
Chin-Up (Weighted)
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Bench Press (Close Grip)
5
5 reps
60%
3
Incline Bench Press (Barbell)
2
15 reps
RPE 8
4
Machine Wide Rows
2
15 reps
RPE 8
5
Chin-Up (Weighted)
2
15 reps
RPE 8
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Cable Crunch
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
2
Bench Press (Close Grip)
5
5 reps
65%
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8
4
Machine Wide Rows
2
10 reps
RPE 8
5
Chin-Up (Weighted)
2
10 reps
RPE 8
6
Chest Fly (Machine)
2
10 reps
RPE 8
7
Cable Crunch
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Bench Press (Close Grip)
5
4 reps
70%
3
Incline Bench Press (Barbell)
2
12 reps
RPE 8
4
Machine Wide Rows
2
12 reps
RPE 8
5
Chin-Up (Weighted)
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
-
80%
2
Bench Press (Close Grip)
5
3 reps
75%
3
Incline Bench Press (Barbell)
2
15 reps
RPE 8
4
Chin-Up (Weighted)
2
15 reps
RPE 8
5
Machine Wide Rows
2
15 reps
RPE 8
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Cable Crunch
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Bench Press (Close Grip)
2
8 reps
50%
3
Chin-Up (Weighted)
2
15 reps
RPE 5
4
Machine Wide Rows
2
15 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
60%
4
Leg Extension
2
10 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Bicep Curl (Barbell)
2
10 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
82.5%
77.5%
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
62.5%
4
Leg Extension
3
12 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Lat Pulldown (Close Grip)
2
15 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
65%
4
Leg Extension
2
15 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 8
6
Bicep Curl (Barbell)
2
15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
3
Bench Press (Barbell)
3
7 reps
67.5%
4
Leg Extension
2
10 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Bicep Curl (Barbell)
2
10 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
6 reps
70%
4
Leg Extension
2
12 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
-
75%
2
Lat Pulldown (Close Grip)
2
15 reps
RPE 8
3
Bench Press (Barbell)
3
6 reps
75%
4
Leg Extension
2
15 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 8
6
Bicep Curl (Barbell)
2
15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 8
8
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Bench Press (Barbell)
2
8 reps
50%
3
Leg Extension
2
15 reps
RPE 5
4
Lat Pulldown (Close Grip)
2
15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
Squat (Barbell)
3
6 reps
65%
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Underhand Rows (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
82.5%
65%
2
Squat (Barbell)
3
6 reps
67.5%
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
12 reps
RPE 8
6
Underhand Rows (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Squat (Barbell)
3
5 reps
70%
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Shoulder Press (Machine)
2
15 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
6
Underhand Rows (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
75%
2
Squat (Barbell)
3
5 reps
72.5%
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Underhand Rows (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Squat (Barbell)
3
5 reps
75%
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
12 reps
RPE 8
6
Underhand Rows (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Squat (Barbell)
3
4 reps
65%
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Shoulder Press (Machine)
2
15 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
6
Underhand Rows (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Squat (Barbell)
2
5 reps
50%
3
Shoulder Press (Machine)
2
15 reps
RPE 5
4
Skull Crusher (Barbell)
2
15 reps
RPE 5
Week 1
1 / 7 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
4
Shoulder Press (Machine)
2 Sets
10 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
10 Reps
@8
6
Underhand Rows (Machine)
2 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@8
3
Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Leg Extension
2 Sets
10 Reps
@8
5
Standing Calf Raise
2 Sets
10 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
8
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Bench Press (Close Grip)
3 Sets
10 Reps
50%
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@8
4
Machine Wide Rows
2 Sets
10 Reps
@8
5
Chin-Up (Weighted)
2 Sets
10 Reps
@8
6
Chest Fly (Machine)
2 Sets
10 Reps
@8
7
Cable Crunch
2 Sets
10 Reps
@8