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waya!

by Lluvia
1 athletes joined

Program Description

getting jacked and strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2024 02:45
  • Last Edited
    May 07, 2024 02:25
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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
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Standing Calf Raise
3 Sets
10 Reps
@9.5
Day 6
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6
Day 4
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
3
Dip (Weighted)
2 Sets
5 Reps
@9.5
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Upright Row (Barbell)
2 Sets
8 Reps
@9
5
Face Pull
3 Sets
10 Reps
@8.5