4.0
(1 rating)
Program Description
This program is for guys who are scrappy and aren't afraid to get a bit sketchy. Must bring your big balls for some big lifts. You'll hit the Big 3 each week..or they'll hit you, and you'll need to get a little scrappy to grind all this out in an hour each day. IIt's a 5-day program, but let's be real: hit 3 days and you'll still get yoked.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 03, 2024 03:51
- Last EditedOct 01, 2024 12:58
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Light Cardio1 Set
5 mins
@4
2A
Seated Row (Cable)4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown4 Sets
8-12 Reps
@8-9
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
4 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
4
Dropset Incline Bench Press4 Sets
@5-7
5A
Spoto Press4 Sets
2-5 Reps
@8-9
5B
Chest Fly (Machine)4 Sets
8-12 Reps
@8-9
6A
Incline Tate'S Press4 Sets
8-12 Reps
@8-9
6B
Cable Crunch4 Sets
8-12 Reps
@8-9
Day 2
1
Light Cardio1 Set
5 mins
@5
2A
Squat (Bodyweight)4 Sets
8-12 Reps
@3
2B
Back Extension4 Sets
8-12 Reps
@3
3
Front Squat (Barbell)1 Set
1+ Reps
@9
4A
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
@8-9
4B
Hamstring Curl4 Sets
8-12 Reps
@8-9
5A
Hack Squat4 Sets
8-12 Reps
@8-9
5B
Leg Extension4 Sets
8-12 Reps
@8-9
6A
Lying Leg Raise4 Sets
12 Reps
@8-9
6B
Weighted Situp4 Sets
12 Reps
@8-9
Day 3
1
Light Cardio1 Set
5 mins
@5
2A
Good Morning4 Sets
8-12 Reps
@8-9
2B
Seated Row (Cable)4 Sets
8-12 Reps
@8-9
3
Deadlift (Barbell)1 Set
1+ Reps
@9-10
4
Sumo Deadlift (Barbell)4 Sets
2 Reps
@6-7
5A
Pull-Up (Bodyweight)4 Sets
8-12 Reps
@8-9
5B
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
@8-9
6A
Upright Row (Barbell)4 Sets
8-12 Reps
@8-10
6B
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@8-9
7A
Chest Supported Bicep Curl3 Sets
8-12 Reps
@8-9
7B
Shrug (Dumbbell)3 Sets
8-12 Reps
@8-9
8A
Rear Delt Fly (Machine)3 Sets
8-12 Reps
@8-9
8B
Hanging Leg Raise3 Sets
8-12 Reps
@8-9
Day 4
1
Light Cardio1 Set
5 mins
@5
2A
Band Pull Apart4 Sets
10-15 Reps
@5
2B
Rotator Cuff4 Sets
10-15 Reps
@6
3
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
4 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
4A
Front Raise4 Sets
6 Reps
@8-9
4B
Lateral Raise (Dumbbell)4 Sets
6 Reps
@8-9
5A
Face Pull4 Sets
8-12 Reps
@8-9
5B
Y Raise4 Sets
8-12 Reps
@8-9
6
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
4 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
7A
Straight Bar Push Down3 Sets
8-12 Reps
@8-9
7B
Ab Wheel3 Sets
8-12 Reps
@8-9
Day 5
1
Max Lift1 Set
1+ Reps
@10
2A
Bicep Curl (Cable)4 Sets
12-15 Reps
@9
2B
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
@9
2C
Alternating Dumbbell Curl4 Sets
12-15 Reps
@9
3A
Tricep Rope Push Down (Cable)4 Sets
12-15 Reps
@9
3B
Preacher Curl (EZ Bar)4 Sets
12-15 Reps
@9
3C
Dumbbell Rollback3 Sets
12-15 Reps
@9
4A
Hanging Leg Raise3 Sets
15 Reps
@10
4B
Decline Sit Up (Bodyweight)3 Sets
15 Reps
@10
4C
Russian Twist3 Sets
15 Reps
@10