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Strength and scise fun for me

by Joshua S.
1 athletes joined

Program Description

This is a novice friendly program, focused on building overall and relative strength while also focussing on hypertrophy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 10, 2025 11:55
  • Last Edited
    Jan 17, 2025 07:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Week 1
1 / 5 Weeks
Day 1
1
Platz Squat
4 Sets
8-15 Reps
@8.5
2
Hack Squat
3 Sets
8-15 Reps
@8.5
3
Lying Leg Curl
3 Sets
8-15 Reps
@8.5
4
Standing Calf Raise
3 Sets
8-15 Reps
@8.5
5
Dragon Flag
2 Sets
6-10 Reps
@8.5
6
Hanging Leg Raise
2 Sets
8-15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
2 Sets
6-10 Reps
@8.5
2
Lat Pulldown
3 Sets
8-15 Reps
@8.5
3
Single Arm Row (Dumbbell)
2 Sets
8-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-15 Reps
@8.5
5
Hammer Curl
2 Sets
8-15 Reps
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@8.5
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8-15 Reps
@8.5
2
Dip (Weighted)
2 Sets
8-15 Reps
@8.5
3
Pec Fly (Dumbbell)
2 Sets
8-15 Reps
@8.5
4
Tricep Pushdown (Straight Bar)
2 Sets
8-15 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8.5
7
Hanging Leg Raise
2 Sets
8-15 Reps
@8.5