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BoostcampPNG

Low breaker

by James Woodard
1 athletes joined

Program Description

This program is a good program which people will think is easy but it will make you gain overtime. It helps your full body including your abs, back, legs, and more.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 10:43
  • Last Edited
    Feb 03, 2025 11:55
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
10 Reps
@6-10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6-10
3
Standing Calf Raise
2 Sets
10 Reps
@6-10
4
Plank
1 Set
1 Set
2 mins
3 mins
@10
@10
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
@6-10
2
Barbell Row
2 Sets
10 Reps
@6-10
3
Wrist Curls
2 Sets
10 Reps
@6-10
4
French Press
2 Sets
10 Reps
@6-10
5
Overhead Press (Barbell)
2 Sets
10 Reps
@6-10
Day 3
1
Bench Press (Barbell)
2 Sets
10 Reps
@6-10
2
Barbell Row
2 Sets
10 Reps
@6-10
3
Wrist Curls
2 Sets
10 Reps
@6-10
4
French Press
2 Sets
10 Reps
@6-10
5
Overhead Press (Barbell)
2 Sets
10 Reps
@6-10
Day 4
1
Squat (Barbell)
2 Sets
10 Reps
@6-10
2
Standing Calf Raise
2 Sets
10 Reps
@6-10
3
Sit Up
2 Sets
10 Reps
@10