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Optimizing muscle groups

by Yeshe Gould G.

Program Description

To gain strength and muscle and also to optimize your muscles so that they can function properly and better

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 22, 2024 01:10
  • Last Edited
    May 07, 2024 10:11
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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
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 4
1
Lunge (Dumbbell)
3 Sets
-
2
Deadlift (Paused)
1 Set
-
3
Couch Stretch with Reachovers
1 Set
-
4
World's Greatest Stretch
1 Set
-
5
Stretching
1 Set
5 mins
@8.5
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 5
1
Sprint
1 Set
20 mins
-