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BoostcampPNG

The legend Hepburn method + accessories

by Omar S.
58 athletes joined

Program Description

Power building

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2024 10:20
  • Last Edited
    Dec 12, 2024 03:19
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4.8 Stars with 10, 000+ Ratings
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
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
2 reps
80%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
80%
2
Overhead Press (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Wrist Curl (Barbell)
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
80%
2
Squat (Barbell)
3
6 reps
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Squat (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Squat (Barbell)
3
8 reps
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Squat (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
4
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
80%
2
Deadlift (Barbell)
3
6 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
6
2 reps
80%
5
Bench Press (Barbell)
3
7 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
1
2
6 reps
7 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
4
2
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
7 reps
8 reps
65%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
7 reps
8 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
2
4
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
8 reps
9 reps
65%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
3
8 reps
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
6
3 reps
80%
5
Bench Press (Barbell)
3
9 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Deadlift (Barbell)
1
2
8 reps
9 reps
65%
65%
3
Chest Supported Row (Machine)
3
12 reps
-
4
Bench Press (Barbell)
5
1
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
7 reps
8 reps
65%
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
3
7 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
2 reps
80%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Squat (Barbell)
3
7 reps
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Squat (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Squat (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
80%
2
Squat (Barbell)
3
6 reps
65%
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
6 reps
7 reps
65%
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
5
1
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
2
1
7 reps
8 reps
65%
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
3
7 reps
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
3
3
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
3
8 reps
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
1
2
7 reps
8 reps
65%
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
1
5
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
8 reps
9 reps
65%
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Deadlift (Barbell)
2
1
8 reps
9 reps
65%
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
6
2 reps
80%
5
Bench Press (Barbell)
3
7 reps
65%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
80%
2
Deadlift (Barbell)
3
6 reps
65%
3
Lat Pulldown
3
12 reps
-
4
Bench Press (Barbell)
4
2
2 reps
3 reps
80%
80%
5
Bench Press (Barbell)
1
2
7 reps
8 reps
65%
65%
Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Barbell)
8 Sets
2 Reps
80%
2
Overhead Press (Barbell)
3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
6
Sit Up
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
8 Sets
2 Reps
80%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
4 Sets
12 Reps
-
7
Skull Crusher
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
8 Sets
2 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Bench Press (Barbell)
6 Sets
2 Reps
80%
5
Bench Press (Barbell)
3 Sets
7 Reps
65%
Day 4
1
Overhead Press (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Dead Hang
3 Sets
1 mins
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
6
Lying Leg Raise
3 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
Day 6
1
Deadlift (Barbell)
7 Sets
1 Set
2 Reps
3 Reps
80%
80%
2
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
65%
65%
3
Lat Pulldown
3 Sets
12 Reps
-
4
Bench Press (Barbell)
5 Sets
1 Set
2 Reps
3 Reps
80%
80%
5
Bench Press (Barbell)
2 Sets
1 Set
7 Reps
8 Reps
65%
65%