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August 16th Onwards Programme

by Mark M.
1 athletes joined

Program Description

..

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 10:10
  • Last Edited
    Aug 16, 2024 10:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
1B
Chest Fly (Dumbbell)
3
6-10 reps
RPE 8.5
2A
Behind-the-Neck Push Press
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
2B
Bicep Curl (Barbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Push Up
1
2
10-30 reps
10-30 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
2A
Seated Good Morning
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 9.5
3A
Pullover (EZ Bar)
3
8-15 reps
RPE 8
3B
Seated Lateral Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Good Morning
3
8-15 reps
RPE 8
1B
Sissy Squat
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-10 reps
RPE 10
1B
Chest Fly (Dumbbell)
3
6-10 reps
RPE 8.5
2A
Behind-the-Neck Push Press
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
2B
Bicep Curl (Barbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Push Up
1
2
10-30 reps
10-30 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
2A
Seated Good Morning
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 9.5
3A
Pullover (EZ Bar)
3
8-15 reps
RPE 8
3B
Seated Lateral Raise
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
4-8 reps
-
Week 1
1 / 1 Weeks
Day 1
1A
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
1B
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
@8.5
2A
Behind-the-Neck Push Press
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
2B
Bicep Curl (Barbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
3A
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
3B
Push Up
1 Set
2 Sets
10-30 Reps
10-30 Reps
@7
@10
Day 2
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
1B
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@9
2A
Seated Good Morning
3 Sets
6-10 Reps
-
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@9.5
3A
Pullover (EZ Bar)
3 Sets
8-15 Reps
@8
3B
Seated Lateral Raise
3 Sets
10-20 Reps
@10
Day 3
1A
Seated Good Morning
3 Sets
8-15 Reps
@8
1B
Sissy Squat
3 Sets
15-30 Reps
-
Day 4
1A
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
1B
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
@8.5
2A
Behind-the-Neck Push Press
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
2B
Bicep Curl (Barbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
3A
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
3B
Push Up
1 Set
2 Sets
10-30 Reps
10-30 Reps
@7
@10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
1B
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@9
2A
Seated Good Morning
3 Sets
6-10 Reps
-
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@9.5
3A
Pullover (EZ Bar)
3 Sets
8-15 Reps
@8
3B
Seated Lateral Raise
3 Sets
10-20 Reps
@10
Day 6
1
100m Sprint
1 Set
4-8 Reps
-