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Poopy Workout Thing

by A. H.
1 athletes joined

Program Description

I need this for tracking w friends

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2024 05:22
  • Last Edited
    May 30, 2024 12:07
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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
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bent Over Row (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
-
9
Shoulder Press (Machine)
1
2
12 reps
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Press
3
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
4
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
10 reps
8 reps
-
-
2
Zercher Squat (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
-
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Bent Over Row (Barbell)
4 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
-
9
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
-
Day 3
1
Military Press (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
-
-
2
Bent Over Row (Barbell)
4 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
9
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
-
-
2
Zercher Squat (Barbell)
4 Sets
12 Reps
-
3
Leg Extension
4 Sets
12 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Leg Curl
4 Sets
12 Reps
-
6
Lying Leg Curl
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
-
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Seated Hamstring Curl
4 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Leg Extension
4 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12 Reps
-