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by Anonymous
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Program Description

A

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 20, 2024 10:41
  • Last Edited
    May 08, 2024 02:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Bench Press (Dumbbell)
4
-
3
Z Press
3
-
4
Bent Over Row (Barbell)
3
-
5
Chin-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Shrug (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
-
2
Goblet Squat
4
-
3
Hip Thrust (Barbell)
3
-
4
Inverted Row
3
-
5
Push Up
3
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
-
2
Bench Press (Dumbbell)
4 Sets
-
3
Z Press
3 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Chin-Up (Bodyweight)
3 Sets
-
Day 2
1
Front Squat (Barbell)
5 Sets
-
2
Romanian Deadlift (Dumbbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Upright Row (Barbell)
3 Sets
-
5
Shrug (Barbell)
3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
5 Sets
-
2
Goblet Squat
4 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Inverted Row
3 Sets
-
5
Push Up
3 Sets
-