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Accessory day

by Hernan Morales
5 athletes joined

Program Description

This is if you want to add a extra accessories day or want something to add some pump too with rack pulls and ohp to build some strength tbh

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 16, 2024 08:34
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unlock your potential with the Accessory Day program, a focused 6-week training plan designed to enhance your strength and muscle definition. Committing just one day per week, you'll engage in a variety of targeted exercises, including Rack Pulls, Overhead Presses, and Hammer Curls, all aimed at building functional strength and improving muscle balance. Perfect for those with a garage gym setup, this program combines heavy lifts with accessory work to ensure comprehensive muscle development. Elevate your training and achieve your goals with this strategic approach!
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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
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
85%
70%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
87%
72%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
87%
72%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
90%
74%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
90%
74%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
1 reps
4 reps
92%
77%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
92%
77%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
1 reps
100%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4 reps
60%
2
Overhead Press (Barbell)
3
4 reps
60%
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
5
Hammer Curl
2
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
7
Lat Pulldown
2
8-10 reps
RPE 7
8
Underhand Lat Pulldown
2
8-10 reps
RPE 7
9
T-Bar Row
2
8-10 reps
RPE 7
10
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
11
Chest Fly (Machine)
3
8-10 reps
RPE 8
12
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
13
Preacher Curl (Barbell)
2
6-10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Rack Pull (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
85%
70%
2
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
85%
70%
3
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@7
4
Hack Squat
2 Sets
8-10 Reps
@7
5
Hammer Curl
2 Sets
12-15 Reps
@7
6
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@7
7
Lat Pulldown
2 Sets
8-10 Reps
@7
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@7
9
T-Bar Row
2 Sets
8-10 Reps
@7
10
Incline Chest Press (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
11
Chest Fly (Machine)
3 Sets
8-10 Reps
@8
12
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@7
13
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@7