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RockSolid

by Chris J.

Program Description

Build muscle while increasing your strength progressively.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 09, 2024 01:37
  • Last Edited
    May 07, 2024 09:59
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7