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BoostcampPNG

She v2

by Danny_P_608977
2 athletes joined

Program Description

Full body 3x

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2024 04:26
  • Last Edited
    Aug 07, 2024 01:46
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Dip (Weighted)
3
6-10 reps
RPE 8
2A
AD Press
3
8-12 reps
RPE 8
2B
Nordic Curl
3
AMRAP
RPE 8
3A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-8 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Trap Bar Deadlift
3
4-6 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
3A
Sissy Squat
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
4A
Straight Leg Calf Raise
3
12-20 reps
RPE 8
4B
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
T-Bar Row
3
8-12 reps
RPE 8
2B
Standing Calf Raise
3
10-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4A
Lat Prayer
3
8-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
1B
Dip (Weighted)
3 Sets
6-10 Reps
@8
2A
AD Press
3 Sets
8-12 Reps
@8
2B
Nordic Curl
3 Sets
AMRAP
@8
3A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3B
Hammer Curl
3 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@8
Day 3
1A
Safety Bar Squat
1 Set
2 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@8
2A
T-Bar Row
3 Sets
8-12 Reps
@8
2B
Standing Calf Raise
3 Sets
10-15 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8
3B
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8
4A
Lat Prayer
3 Sets
8-12 Reps
@8
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 2
1A
Squat (Barbell)
3 Sets
5-8 Reps
@8
1B
Dumbbell Row
3 Sets
8-12 Reps
@8
2A
Trap Bar Deadlift
3 Sets
4-6 Reps
@8
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
3A
Sissy Squat
3 Sets
AMRAP
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4A
Straight Leg Calf Raise
3 Sets
12-20 Reps
@8
4B
Cable Crunch
3 Sets
10-15 Reps
@8