Program Description
Build strength, muscle mass and work capacity
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedMay 23, 2024 08:34
- Last EditedJun 18, 2024 01:25
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
2
Leg Curl
3
6-10 reps
RPE 9.5
3
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
4
T-Bar Row
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-4 reps
4-6 reps
RPE 9.5
RPE 9.5
2
Leg Curl
3
6-10 reps
RPE 9.5
3
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
4
T-Bar Row
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1-2 reps
4-6 reps
RPE 9.5
RPE 9.5
2
Leg Curl
3
6-10 reps
RPE 9.5
3
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
4
T-Bar Row
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9.5
RPE 10
2
Face Pull
3
8-12 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 9.5
4
Skull Crusher
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10-14 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2-4 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Face Pull
3
8-12 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 9.5
4
Skull Crusher
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10-14 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Face Pull
3
8-12 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 9.5
4
Skull Crusher
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10-14 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9
RPE 9.5
RPE 10
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
4
Prowler Push
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-4 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
4
Prowler Push
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1-2 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 9.5
RPE 10
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
4
Prowler Push
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
4-8 reps
RPE 9.5
3
JM Press
3
4-8 reps
RPE 9.5
4
Chest Fly (Cable)
3
10-14 reps
RPE 9.5
5
Face Pull
3
10-14 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
4-8 reps
RPE 9.5
3
JM Press
3
4-8 reps
RPE 9.5
4
Chest Fly (Cable)
3
10-14 reps
RPE 9.5
5
Face Pull
3
10-14 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
4-8 reps
RPE 9.5
3
JM Press
3
4-8 reps
RPE 9.5
4
Chest Fly (Cable)
3
10-14 reps
RPE 9.5
5
Face Pull
3
10-14 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-10 reps
RPE 9.5
2
Back Extension
3
10-14 reps
RPE 8
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-10 reps
RPE 9.5
2
Back Extension
3
10-14 reps
RPE 8
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-10 reps
RPE 9.5
2
Back Extension
3
10-14 reps
RPE 8
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9.5
2
Leg Curl3 Sets
6-10 Reps
@9.5
3
Pull-Up (Weighted)3 Sets
4-8 Reps
@9.5
4
T-Bar Row3 Sets
8-12 Reps
@9.5
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9.5
@10
2
Face Pull3 Sets
8-12 Reps
@9.5
3
Lateral Raise (Dumbbell)3 Sets
10-14 Reps
@9.5
4
Skull Crusher3 Sets
6-10 Reps
@9.5
5
Incline Curl (Dumbbell)3 Sets
10-14 Reps
@9.5
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9.5
@10
2
Front Squat (Barbell)3 Sets
6-10 Reps
@9.5
3
Farmer's Walk (Weighted)1 Set
AMRAP
@10
4
Prowler Push1 Set
AMRAP
@10
Day 4
1
Military Press (Barbell)3 Sets
4-8 Reps
@9.5
2
Bicep Curl (Barbell)3 Sets
4-8 Reps
@9.5
3
JM Press3 Sets
4-8 Reps
@9.5
4
Chest Fly (Cable)3 Sets
10-14 Reps
@9.5
5
Face Pull3 Sets
10-14 Reps
@9.5
Day 5
1
Good Morning3 Sets
6-10 Reps
@9.5
2
Back Extension3 Sets
10-14 Reps
@8
3
Lat Pulldown3 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)3 Sets
6-10 Reps
@10