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BoostcampPNG

Black swordman

by Bri

Program Description

Modified ppl with arm day/ heavy bench focus

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 10, 2024 01:43
  • Last Edited
    May 22, 2024 04:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10