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Stronger and bigger!

by maaker
1 athletes joined

Program Description

Do help people get stronger in short time.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 03, 2024 01:03
  • Last Edited
    May 07, 2024 10:14
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 7
3
Leg Press
1
2
10 reps
10 reps
RPE 6-7
RPE 8-9
4
Leg Curl
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 7
3
Leg Press
1
2
10 reps
10 reps
RPE 6-7
RPE 8-9
4
Leg Curl
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Chest Press (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
French Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
French Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
50%
2
Lat Pulldown
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Behind the back hold
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Lat Pulldown
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Behind the back hold
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Clean and Press
3
4 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
5
Lying Rear Lateral Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Push Press (Dumbbell)
5
3 reps
RPE 8
2
Clean and Jerk
4
4 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Lying Rear Lateral Raise
2
10 reps
RPE 7
Week 1
1 / 2 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Chest Press (Machine)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
French Press
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
8 Sets
2 Reps
50%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Behind the back hold
2 Sets
1 mins
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@7
3
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@6-7
@8-9
4
Leg Curl
2 Sets
10 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@8
@9
Day 4
1
Military Press (Barbell)
5 Sets
5 Reps
@8
2
Clean and Press
3 Sets
4 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
5
Lying Rear Lateral Raise
2 Sets
10 Reps
@6