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Zachary UL epq

by Louie W.
2 athletes joined

Program Description

Babah

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2024 10:42
  • Last Edited
    Jun 10, 2024 02:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Pec Deck (Machine)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
5
Mag Grip Lat Pulldown
2
6-10 reps
RPE 10
6
T-Bar Row
2
5-8 reps
RPE 10
7
Bicep Curl (Cable)
1
1
5-8 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
5-9 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Pec Deck (Machine)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Mag Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
T-Bar Row
2 Sets
5-8 Reps
@10
7
Bicep Curl (Cable)
1 Set
1 Set
5-8 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
5-9 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Extension
1 Set
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@10