logo
BoostcampPNG

Beast God

by John Rick

Program Description

Gain strength for all levels.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 05, 2025 03:41
  • Last Edited
    Mar 05, 2025 03:57
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Lying Leg Curl
2
6 reps
RPE 9
3
Single Leg Press
2
6 reps
RPE 9
4
Calf Raise (Leg Press)
2
6 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Lying Leg Curl
2
6 reps
RPE 9
3
Single Leg Press
2
6 reps
RPE 9
4
Calf Raise (Leg Press)
2
6 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Lying Leg Curl
2
6 reps
RPE 9
3
Single Leg Press
2
6 reps
RPE 9
4
Calf Raise (Leg Press)
2
6 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Lying Leg Curl
2
6 reps
RPE 9
3
Single Leg Press
2
6 reps
RPE 9
4
Calf Raise (Leg Press)
2
6 reps
RPE 9
5
Hip Abductor (Machine)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Lateral Raise (Cable)
2
8 reps
RPE 9
4
Reverse Pec Deck
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Lateral Raise (Cable)
2
8 reps
RPE 9
4
Reverse Pec Deck
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Lateral Raise (Cable)
2
8 reps
RPE 9
4
Reverse Pec Deck
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Lateral Raise (Cable)
2
8 reps
RPE 9
4
Reverse Pec Deck
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Chest Press (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
2
6 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
2
Single Arm Iso Row
2
6 reps
RPE 9.5
3
Single Arm Landmine Row
2
6 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Leg Extension
2 Sets
6 Reps
@9
2
Lying Leg Curl
2 Sets
6 Reps
@9
3
Single Leg Press
2 Sets
6 Reps
@9
4
Calf Raise (Leg Press)
2 Sets
6 Reps
@9
5
Hip Abductor (Machine)
2 Sets
6 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9.5
2
Chest Press (Machine)
2 Sets
6 Reps
@9.5
3
Pec Deck (Machine)
2 Sets
6 Reps
@9.5
Day 3
1
Wide Grip Lat Pulldown
2 Sets
6 Reps
@9.5
2
Single Arm Iso Row
2 Sets
6 Reps
@9.5
3
Single Arm Landmine Row
2 Sets
6 Reps
@9.5
Day 4
1
Walk
1 Set
40 mins
@6
Day 5
1
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9.5
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
3
Lateral Raise (Cable)
2 Sets
8 Reps
@9
4
Reverse Pec Deck
2 Sets
8 Reps
@9
Day 6
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9.5
2
Chest Press (Machine)
2 Sets
6 Reps
@9.5
3
Pec Deck (Machine)
2 Sets
6 Reps
@9.5
Day 7
1
Wide Grip Lat Pulldown
2 Sets
6 Reps
@9.5
2
Single Arm Iso Row
2 Sets
6 Reps
@9.5
3
Single Arm Landmine Row
2 Sets
6 Reps
@9.5