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BoostcampPNG

JasonSmelly Beginner Program

by randy nguyen
1 athletes joined

Program Description

Bicc N' Stronk

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 16, 2024 06:38
  • Last Edited
    Sep 16, 2024 08:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 6.5
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
7 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@8
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
6 Reps
6 Reps
@8
@6
@6.5
@7
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
Day 2
1
Deadlift (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@8
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
7 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
5
Bicep Curl (Cable)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@8
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Press
3 Sets
10 Reps
@7
4
Hamstring Curl
3 Sets
12 Reps
@7
Day 5
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12 Reps
@9
3
Bicep Curl (Cable)
3 Sets
12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9