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oscars big hard pump

by oscar R.

Program Description

getting extraordinarily sexy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 06, 2024 09:31
  • Last Edited
    May 08, 2024 02:14
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
2
10 reps
RPE 6.5
5
Lat Pulldown
2
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
3
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
4
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
5
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
5
Lat Pulldown
5
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6.5
4
Leg Extension
2
10 reps
RPE 6.5
5
Lying Leg Curl
2
10 reps
RPE 6.5
6
Cable Crunch
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6.5
4
Leg Extension
4
10 reps
RPE 6.5
5
Lying Leg Curl
4
10 reps
RPE 6.5
6
Cable Crunch
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 6.5
4
Leg Extension
5
10 reps
RPE 6.5
5
Lying Leg Curl
5
10 reps
RPE 6.5
6
Cable Crunch
5
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
2
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
4
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
4
Lat Pulldown
4
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
4
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
5
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
4
Lat Pulldown
5
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
5
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
2
10 reps
RPE 6.5
3
Seated Hamstring Curl
2
10 reps
RPE 6.5
4
Leg Extension
2
10 reps
RPE 6.5
5
Cable Crunch
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
3
10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Cable Crunch
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
4
10 reps
RPE 6.5
3
Seated Hamstring Curl
4
10 reps
RPE 6.5
4
Leg Extension
4
10 reps
RPE 6.5
5
Cable Crunch
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
5
10 reps
RPE 6.5
3
Seated Hamstring Curl
5
10 reps
RPE 6.5
4
Leg Extension
5
10 reps
RPE 6.5
5
Cable Crunch
5
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Lying Leg Curl
2 Sets
10 Reps
@6.5
6
Cable Crunch
2 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
2 Sets
10 Reps
@6.5
3
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
4
Lat Pulldown
2 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Squat (Paused)
2 Sets
10 Reps
@6.5
3
Seated Hamstring Curl
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Cable Crunch
2 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Overhead Press (Barbell)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
5
Lat Pulldown
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5