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Dain and Baz

by Connor M.
2 athletes joined

Program Description

Dhdh

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2024 07:03
  • Last Edited
    Jul 01, 2024 05:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Squat (Barbell)
4
8 reps
65%
3
Decline Bench Press (Barbell)
4
8 reps
65%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Bench Press (Barbell)
5
6 reps
70%
3
Leg Press (45 Degrees)
5
6 reps
70%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Bench Press (Barbell)
5
5 reps
75%
3
Leg Press (45 Degrees)
5
5 reps
75%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Bench Press (Barbell)
4
5 reps
80%
3
Leg Press (45 Degrees)
4
5 reps
80%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Overhead Press (Barbell)
4
8 reps
65%
3
Romanian Deadlift (Barbell)
4
8 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Deadlift (Barbell)
5
6 reps
70%
3
Incline Bench Press (Barbell)
5
6 reps
70%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
2
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Barbell)
5
5 reps
75%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Deadlift (Barbell)
4
5 reps
80%
3
Incline Bench Press (Barbell)
4
5 reps
80%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Bench Press (Barbell)
4
8 reps
65%
3
Leg Press (45 Degrees)
4
8 reps
65%
4
Lat Pulldown
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Squat (Barbell)
5
6 reps
70%
3
Decline Bench Press (Barbell)
5
6 reps
70%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Squat (Barbell)
5
5 reps
75%
3
Decline Bench Press (Barbell)
5
5 reps
75%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Squat (Barbell)
4
5 reps
80%
3
Decline Bench Press (Barbell)
4
5 reps
80%
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
40%
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
85%
2
Deadlift (Barbell)
4
8 reps
65%
3
Incline Bench Press (Barbell)
4
8 reps
65%
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
40%
60%
80%
90%
2
Overhead Press (Barbell)
5
6 reps
70%
3
Romanian Deadlift (Barbell)
5
6 reps
70%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
87%
92%
97%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Barbell)
5
5 reps
75%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
2 reps
1 reps
40%
60%
80%
90%
95%
100%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Romanian Deadlift (Barbell)
4
5 reps
80%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Back Extension
3
12 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Squat (Barbell)
4 Sets
8 Reps
65%
3
Decline Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
12 Reps
40%
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Leg Press (45 Degrees)
4 Sets
8 Reps
65%
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Deadlift (Barbell)
4 Sets
8 Reps
65%
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Overhead Press (Barbell)
4 Sets
8 Reps
65%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
65%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Back Extension
3 Sets
12 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Seated Row (Cable)
3 Sets
12 Reps
@8