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BoostcampPNG

Pakiernia Mixtape cd 1

by MrDespacito2137

Program Description

Building some strenght and muscle mass

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2024 12:45
  • Last Edited
    May 08, 2024 02:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5