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Lera II

by Gabriel E.
3 athletes joined

Program Description

.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 10, 2024 05:38
  • Last Edited
    Dec 08, 2024 04:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
7 reps
7 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Dumbbell Row
2 Sets
12 Reps
@8
4
Dip (Assisted)
2 Sets
10-15 Reps
@8
5
Lu Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Split Squat (Smith Machine)
1 Set
1 Set
16 Reps
16 Reps
@9
@10
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Chin-Up (Assisted)
2 Sets
AMRAP
@10
2
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 5
1
Dip (Assisted)
2 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lu Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Walk
1 Set
28 mins
@6
Day 7
1
Walk
1 Set
20 mins
@6