5.0
(1 rating)
Program Description
Moving weight
Program Overview
- LevelNovice
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 02, 2024 12:27
- Last EditedJul 07, 2024 04:48
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Behind-the-Neck Push Press
3
12 reps
-
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
-
-
5
Standing Pullover (Cable)
3
15 reps
-
6A
Leg Raise (Captain's Chair)
4
-
6B
Knee Raise (Captain's Chair)
4
-
7
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
2
Power Snatch
3
10 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4A
Dip (Weighted)
4
-
4B
Neck Curl
4
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
2km Row
1
7-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7A
Pull-Up (Bodyweight)
4
-
7B
Leg Raise (Captain's Chair)
4
-
7C
Knee Raise (Captain's Chair)
4
-
8
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Farmer's Walk (Weighted)
1
15 mins
-
3A
Prowler Push
3
4 reps
-
3B
Walking Lunge
3
-
4
Hamstring Curl
3
12 reps
-
5A
Leg Raise (Captain's Chair)
4
-
5B
Knee Raise (Captain's Chair)
4
-
6
Neck Curl
3
20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)2 Sets
2 Sets
8 Reps
6 Reps
-
-
2
Power Snatch3 Sets
10 Reps
-
3
Bent Over Row (Barbell)4 Sets
12 Reps
-
4A
Dip (Weighted)4 Sets
-
4B
Neck Curl4 Sets
-
5A
Leg Raise (Captain's Chair)4 Sets
-
5B
Knee Raise (Captain's Chair)4 Sets
-
6
2km Row1 Set
7-10 mins
-
Day 3
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
-
-
-
-
2
Bent Over Row (Barbell)3 Sets
12 Reps
-
3
Bench Press (Barbell)4 Sets
8 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Lateral Raise (Machine)3 Sets
15 Reps
-
6
Rear Delt Fly (Machine)4 Sets
8 Reps
-
7A
Pull-Up (Bodyweight)4 Sets
-
7B
Leg Raise (Captain's Chair)4 Sets
-
7C
Knee Raise (Captain's Chair)4 Sets
-
8
Neck Curl3 Sets
20 Reps
-
Day 4
1
Squat (Barbell)1 Set
20 Reps
-
2
Farmer's Walk (Weighted)1 Set
15 mins
-
3A
Prowler Push3 Sets
4 Reps
-
3B
Walking Lunge3 Sets
-
4
Hamstring Curl3 Sets
12 Reps
-
5A
Leg Raise (Captain's Chair)4 Sets
-
5B
Knee Raise (Captain's Chair)4 Sets
-
6
Neck Curl3 Sets
20 Reps
-
Day 1
1
Incline Bench Press (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Barbell)4 Sets
6-8 Reps
-
3
Behind-the-Neck Push Press3 Sets
12 Reps
-
4
Rear Delt Fly (Machine)3 Sets
1 Set
12 Reps
1 Reps
-
-
5
Standing Pullover (Cable)3 Sets
15 Reps
-
6A
Leg Raise (Captain's Chair)4 Sets
-
6B
Knee Raise (Captain's Chair)4 Sets
-
7
Run1 Set
10 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Zion G.Man
10 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I’m writing on behalf of my friend Joe Brassfield
“I’ve been working out for nearly 10 years now and have never really put on any size of notice strength. Let me tell you…this programme hit the spot. I’m bigger than ever. I’ve finally made it to the 1st team and all the guys love