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Strength and aesthetics by Bonje

by Bonje
11 athletes joined
5.0
(1 rating)

Program Description

Uses the 5/3/1 program to progress big three lifts. One set of each of the three is performed per week to maintain progression without solely focusing on them. The rest of the volume can be made up of exercises which also progress the aesthetic aspect of lifting. You will notice that legs are integrated into upper body days. This is to ensure sufficient volume with limited training days. This is particularly useful for students who don't have that much time to train but still want to get big. With regards to recovery I haven't layed out the training days in any particular order. Use your best judgement and find what spacing and organisation of them works for you and your schedule. If you have any further questions you can reach me on my discord server here: https://discord.com/invite/XxCWzYaW

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 10:31
  • Last Edited
    Dec 13, 2024 04:21
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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
Bench Press (Barbell)
1
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Squat (Paused)
3
5-10 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Paused)
3
5-10 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Paused)
3
5-10 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
60%
2
Squat (Paused)
3
5-10 reps
RPE 8
3
Leg Extension
2
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 9
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Cable Forearm Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 9
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Cable Forearm Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 9
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Hamstring Curl
4
8-12 reps
RPE 9
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Cable Forearm Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
5
Cable Forearm Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
85%
2
Hamstring Curl
2
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Cable Forearm Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Hamstring Curl
2
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Cable Forearm Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Hamstring Curl
2
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Cable Forearm Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
90%
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8
5
Cable Forearm Curl
3
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Squat (Paused)
3 Sets
5-10 Reps
@9
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
@9
2
Seated Row (Machine)
3 Sets
8-12 Reps
@9
3
Hamstring Curl
4 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
85%
2
Hamstring Curl
2 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Cable Forearm Curl
3 Sets
8-12 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
BonjeAge 18, Man
10 months ago
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
If you want to ask any questions or interested in paid programs tailored for your goals you can reach me on my discord https://discord.com/invite/XxCWzYaW. Thank you