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Cure to Progressive Overload Anxiety

25 athletes joined

Systematic way to continue making gains at an intermediate level without the anxiety.

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PROGRAM DESCRIPTION

At one point or another, any serious lifter will develop what I refer to as progressive overload anxiety. Lifting is a solo sport, so you will need to self diagnose. If you find yourself cheating your technique just to add a rep or an extra 5lbs to your lifts, or if you find yourself avoiding lifts that don’t allow for frequent progression, this program is for you. The progression scheme we’re using allows you to forget about progressive overload during your sessions, so you can reapply that focus to your technique and intensity, which ultimately is what drives the occurrence of progressive overload.

The way it works is simple: you’ll pick a weight that is challenging within the general rep range prescribed, and you’ll work with that weight for an entire calendar month. Every month, you will add 5lbs to each lift. There will be months that you are unable to add 5lbs to certain lifts, and that’s ok. It’s lift dependent, and training age dependent. Some months you may need to regress by 5lbs and re-establish good technique, and create more stimulus. That’s ok. The goal is to have net gains at the end of the year across the board. If you add 5lbs for 6 months, regress 5lbs for 2 months, and maintain for 4 months, you have added 20lbs to that lift in one year.

For milder cases of progressive overload anxiety, feel free to still track your reps, at least to an extent. For more moderate to severe cases, I’d avoid tracking reps, and just focus on training hard and using potent, stimulative technique.

Don’t overthink this! Just remember this: the harder you train, and the better your technique is, the more growth you’ll see.

PROGRAM OVERVIEW

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
-
2
Wide Grip Pull-Up
2
6-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
2
6-12 reps
-
4
Shoulder Press (Machine)
2
6-12 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
Incline Pushdown (Cable)
3
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
-
2
Hack Squat
1
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
T-Bar Row
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
8-15 reps
-
6
Decline Sit Up (Weighted)
3
8-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Wide Grip Lat Pulldown
2
6-12 reps
-
4
Lying Side Lateral Raise
2
8-15 reps
-
5
Lying Reverse Fly
2
10-20 reps
-
6
Preacher Curl (Barbell)
3
6-12 reps
-
7
JM Press (Smith Machine)
2
6-12 reps
-
8
Overhead Extension (EZ Bar)
2
6-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-12 reps
-
2
Leg Press
1
6-12 reps
-
3
Seated Hamstring Curl
3
6-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Abs Crunch (Machine)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app