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BoostcampPNG

Terminator

by Enzo G.

Program Description

Gain strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2024 07:46
  • Last Edited
    May 30, 2024 08:16
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
60%
2
Deadlift (Barbell)
3
6 reps
60%
3
Front Squat (Barbell)
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Lying Leg Curl
3
20 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
67%
2
Deadlift (Barbell)
3
5 reps
67%
3
Front Squat (Barbell)
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Lying Leg Curl
3
20 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
75%
2
Deadlift (Barbell)
3
4 reps
75%
3
Front Squat (Barbell)
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Lying Leg Curl
3
20 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Front Squat (Barbell)
2
15 reps
RPE 9
5
Leg Extension
2
20 reps
RPE 9
6
Lying Leg Curl
2
20 reps
RPE 9
7
Hip Adductor (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Front Squat (Barbell)
2
15 reps
RPE 9
5
Leg Extension
2
20 reps
RPE 9
6
Lying Leg Curl
2
20 reps
RPE 9
7
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
60%
2
Pec Deck (Machine)
3
20 reps
RPE 9
3
Dip (Weighted)
3
15 reps
RPE 9
4
Incline Bench Press (Barbell)
3
15 reps
RPE 9
5
Skull Crusher
3
20 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
20 reps
RPE 9
7
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
67%
2
Pec Deck (Machine)
3
20 reps
RPE 9
3
Dip (Weighted)
3
15 reps
RPE 9
4
Incline Bench Press (Barbell)
3
15 reps
RPE 9
5
Skull Crusher
3
20 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
20 reps
RPE 9
7
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Pec Deck (Machine)
3
20 reps
RPE 9
3
Dip (Weighted)
3
15 reps
RPE 9
4
Incline Bench Press (Barbell)
3
15 reps
RPE 9
5
Skull Crusher
3
20 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
20 reps
RPE 9
7
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
2
2 reps
80%
3
Deadlift (Barbell)
2
2 reps
80%
4
Pec Deck (Machine)
2
20 reps
RPE 9
5
Dip (Weighted)
2
15 reps
RPE 9
6
Incline Bench Press (Barbell)
2
15 reps
RPE 9
7
Skull Crusher
2
20 reps
RPE 9
8
Single Arm Overhead Tricep Extension
2
20 reps
RPE 9
9
Hammer Curl
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Pec Deck (Machine)
2
20 reps
-
5
Dip (Weighted)
2
15 reps
RPE 9
6
Incline Bench Press (Barbell)
2
15 reps
RPE 9
7
Skull Crusher
2
20 reps
RPE 9
8
Single Arm Overhead Tricep Extension
2
20 reps
RPE 9
9
Hammer Curl
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
3 reps
60%
2
Deadlift (Barbell)
6
3 reps
60%
3
Standing Pullover (Cable)
3
20 reps
RPE 9
4
Lat Pulldown
3
20 reps
RPE 9
5
Dumbbell Row
3
20 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
67%
2
Deadlift (Barbell)
5
3 reps
67%
3
Standing Pullover (Cable)
3
20 reps
RPE 9
4
Lat Pulldown
3
20 reps
RPE 9
5
Dumbbell Row
3
20 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
75%
2
Deadlift (Barbell)
4
3 reps
75%
3
Standing Pullover (Cable)
3
20 reps
RPE 9
4
Lat Pulldown
3
20 reps
RPE 9
5
Dumbbell Row
3
20 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2 reps
90%
2
Bench Press (Barbell)
1
2 reps
90%
3
Deadlift (Barbell)
1
2 reps
90%
4
Standing Pullover (Cable)
2
20 reps
RPE 9
5
Lat Pulldown
2
20 reps
RPE 9
6
Dumbbell Row
2
20 reps
RPE 9
7
Pull-Up (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Standing Pullover (Cable)
2
20 reps
RPE 9
5
Lat Pulldown
2
20 reps
RPE 9
6
Dumbbell Row
2
20 reps
RPE 9
7
Pull-Up (Bodyweight)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3
Overhead Press (Barbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
5
Pull-Up (Weighted)
3
RPE 10
6
Skull Crusher
3
20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
20 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
67%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3
Overhead Press (Barbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
5
Pull-Up (Weighted)
3
RPE 10
6
Skull Crusher
3
20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
20 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3
Overhead Press (Barbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
5
Pull-Up (Weighted)
3
RPE 10
6
Skull Crusher
3
20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
20 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 9
2
Overhead Press (Barbell)
2
15 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 9
4
Pull-Up (Weighted)
2
RPE 10
5
Skull Crusher
2
20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
20 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 9
2
Overhead Press (Barbell)
2
15 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 9
4
Pull-Up (Weighted)
2
RPE 10
5
Skull Crusher
2
20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
20 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
20 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
6 Reps
60%
2
Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Front Squat (Barbell)
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Lying Leg Curl
3 Sets
20 Reps
@9
6
Hip Adductor (Machine)
3 Sets
20 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
60%
2
Pec Deck (Machine)
3 Sets
20 Reps
@9
3
Dip (Weighted)
3 Sets
15 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
5
Skull Crusher
3 Sets
20 Reps
@9
6
Single Arm Overhead Tricep Extension
3 Sets
20 Reps
@9
7
Hammer Curl
3 Sets
20 Reps
@9
Day 3
1
High Bar Squat (Barbell)
6 Sets
3 Reps
60%
2
Deadlift (Barbell)
6 Sets
3 Reps
60%
3
Standing Pullover (Cable)
3 Sets
20 Reps
@9
4
Lat Pulldown
3 Sets
20 Reps
@9
5
Dumbbell Row
3 Sets
20 Reps
@9
6
Pull-Up (Bodyweight)
3 Sets
@10
Day 4
1
Bench Press (Barbell)
6 Sets
3 Reps
60%
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
3
Overhead Press (Barbell)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@9
5
Pull-Up (Weighted)
3 Sets
@10
6
Skull Crusher
3 Sets
20 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@9
8
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9