Program Description
This program is to challenge lifters who’ve been in a comfort zone, or lifters who want to try a different style. It’s going to challenge you in ways you didn’t know. On paper it seems easy until you get in the gym and give it 150% on every single set. I totally recommend switching up exercises if you don’t like them or adding a day for a weak point, take a rest day after two days of training (recommended) I hope it turns out well, and I hope you like it.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 03, 2024 02:44
- Last EditedNov 14, 2024 04:44
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Bicep Curl (Cable)
2
1
12 reps
8 reps
RPE 6
RPE 10
5
Preacher Curl (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
12 reps
8 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
6
JM Press
1
1
12 reps
8 reps
RPE 6
RPE 10
7
Lateral Raise (Machine)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Hamstring Curl
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Romanian Deadlift (Barbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Leg Extension
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Sissy Squat
1
8 reps
RPE 10
6
Standing Calf Raise
1
1
12 reps
15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
12 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
1
1
12 reps
8 reps
RPE 6
RPE 10
3
Seated Row (Cable)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
1
12 reps
8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
1 Set
12 Reps
8 Reps
@6
@10
2
Incline Bench Press (Smith Machine)1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Chest Fly (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Bicep Curl (Cable)2 Sets
1 Set
12 Reps
8 Reps
@6
@10
5
Preacher Curl (Barbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 2
1
Seated Military Press (Smith Machine)2 Sets
1 Set
12 Reps
8 Reps
@6
@10
2
Lateral Raise (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Reverse Pec Deck1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Shrug (Dumbbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
5
Tricep Pushdown (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
6
JM Press1 Set
1 Set
12 Reps
8 Reps
@6
@10
7
Lateral Raise (Machine)1 Set
15 Reps
@10
Day 3
1
Squat (Smith Machine)1 Set
1 Set
12 Reps
8 Reps
@6
@10
2
Hamstring Curl1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Romanian Deadlift (Barbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Leg Extension1 Set
1 Set
12 Reps
8 Reps
@6
@10
5
Sissy Squat1 Set
8 Reps
@10
6
Standing Calf Raise1 Set
1 Set
12 Reps
15 Reps
@6
@10
Day 4
1
Pullover (Machine)1 Set
1 Set
12 Reps
8 Reps
@6
@10
2
Lat Pulldown1 Set
1 Set
12 Reps
8 Reps
@6
@10
3
Seated Row (Cable)1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Shrug (Dumbbell)1 Set
1 Set
12 Reps
8 Reps
@6
@10
5
Reverse Pec Deck1 Set
1 Set
12 Reps
8 Reps
@6
@10
6
Lateral Raise (Cable)2 Sets
12 Reps
@10