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X24

by Alex B
1 athletes joined

Program Description

Minimalistic strength and hypertrophy for the busy man. Try to increase weights on all lifts as long as the target was reached in previous workout. Try to integrate some abs/cardio on off days. X24 because: 4x6=24 3x8=24 2x12=24 1x24=24

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 19, 2024 10:25
  • Last Edited
    May 09, 2024 03:10
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lunge (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
12 reps
RPE 8
4
Pull-Up (Weighted)
2
12 reps
RPE 8
5
Dip (Weighted)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 8
5
Upright Row (Cable)
1
24 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
12 Reps
@8
5
Upright Row (Cable)
1 Set
24 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lunge (Barbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
12 Reps
@8
4
Pull-Up (Weighted)
2 Sets
12 Reps
@8
5
Dip (Weighted)
1 Set
24 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
24 Reps
@10