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Wickham Gym

by Justin H.

Program Description

Full Body Hypertrophy

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 21, 2024 01:10
  • Last Edited
    Oct 23, 2024 08:45
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 9
3A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
3B
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Decline Crunch
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Leg Press
3
10 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Hammer Curl
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5A
Abs Crunch (Machine)
3
10 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 8
6
Cable Flexion Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5A
Bayesian Curl
3
15 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
4
Hack Squat
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
T-Bar Row
3 Sets
12 Reps
@9
3A
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9
3B
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
10 Reps
@9
6
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
Day 3
1
Squat (Smith Machine)
3 Sets
12 Reps
@8
2
Leg Press
3 Sets
10 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5A
Hammer Curl
3 Sets
10 Reps
@9
5B
Skull Crusher (Dumbbell)
3 Sets
15 Reps
@8
Day 4
1
Chest Fly (Machine)
3 Sets
12 Reps
@9
2
Pull-Up (Assisted)
3 Sets
12 Reps
@9
3
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Fly (Cable)
3 Sets
15 Reps
@9
5A
Abs Crunch (Machine)
3 Sets
10 Reps
@8
5B
Standing Calf Raise
3 Sets
10 Reps
@8
6
Cable Flexion Row
3 Sets
10 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Lat Prayer
3 Sets
10 Reps
@8
5A
Bayesian Curl
3 Sets
15 Reps
@9
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9