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Mike’s Training

by Mike

Program Description

This program is designed to be fun and challenging. The goal is to become bigger and stronger.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2025 06:26
  • Last Edited
    Feb 04, 2025 02:05
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Hack Squat
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
6
Leg Extension
3
10-20 reps
RPE 10
7
Skull Crusher
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Hack Squat
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Hack Squat
3 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8.5
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8.5
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@8.5
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8.5
6
Preacher Curl (Barbell)
3 Sets
10-20 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
4
Hack Squat
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
6
Leg Extension
3 Sets
10-20 Reps
@10
7
Skull Crusher
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8.5
4
Lat Pulldown
3 Sets
10-12 Reps
@8.5
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8.5
6
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@10