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BoostcampPNG

siru system 2.0

by taban B.
2 athletes joined
5.0
(1 rating)

Program Description

big as fuck

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 25, 2024 03:55
  • Last Edited
    Aug 08, 2024 02:03
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
70%
75%
80%
3
Bench Press (Wide Grip)
2
10+ reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10+ reps
RPE 8.5
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Seated Dip (Machine)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
16 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
9 reps
7 reps
7 reps
70%
75%
80%
3
Bench Press (Wide Grip)
2
11+ reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
11+ reps
RPE 9
5
Chest Fly (Cable)
2
16 reps
RPE 8.5
6
Seated Dip (Machine)
1
9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
6 reps
6 reps
70%
75%
80%
3
Bench Press (Wide Grip)
3
10+ reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10+ reps
RPE 8.5
5
Chest Fly (Cable)
3
15 reps
RPE 8
6
Seated Dip (Machine)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
75%
80%
85%
3
Bench Press (Wide Grip)
2
10+ reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
10+ reps
RPE 9
5
Chest Fly (Cable)
2
15 reps
RPE 8.5
6
Seated Dip (Machine)
1
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
2
8 reps
6 reps
6 reps
75%
80%
85%
3
Bench Press (Wide Grip)
4
10+ reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
10+ reps
RPE 9
5
Chest Fly (Cable)
3
15 reps
RPE 8.5
6
Seated Dip (Machine)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
80%
85%
90%
3
Bench Press (Wide Grip)
2
10+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
10+ reps
10+ reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
6
Seated Dip (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Rear Delt Fly (Machine)
3
15 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
High Row
3
10 reps
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
16 reps
RPE 8.5
2
Rear Delt Fly (Machine)
3
16 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
2
11 reps
RPE 8.5
4
High Row
3
11 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
11 reps
RPE 8.5
6
Shrug (Dumbbell)
2
11 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
15 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4
High Row
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8.5
2
Rear Delt Fly (Machine)
3
15 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Shrug (Dumbbell)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
15 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
4
High Row
4
10 reps
RPE 8.5
5
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 9.5
2
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Single Arm)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
4
High Row
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
6
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 8
2
Lateral Raise (Machine)
3
15 reps
RPE 8
3
Upright Row (Barbell)
2
10 reps
RPE 8
4
Face Pull
2
10 reps
RPE 8
5A
Tricep Extension (Dumbbell)
2
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
16 reps
RPE 8.5
2
Lateral Raise (Machine)
3
16 reps
RPE 8.5
3
Upright Row (Barbell)
2
11 reps
RPE 8.5
4
Face Pull
2
11 reps
RPE 8.5
5A
Tricep Extension (Dumbbell)
2
16 reps
RPE 8.5
5B
Incline Curl (Dumbbell)
2
16 reps
RPE 8.5
6
Bicep Curl (Cable)
3
11 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
15 reps
RPE 8
2
Lateral Raise (Machine)
4
15 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
RPE 8.5
2
Lateral Raise (Machine)
3
15 reps
RPE 8.5
3
Upright Row (Barbell)
2
10 reps
RPE 8.5
4
Face Pull
2
10 reps
RPE 8.5
5A
Tricep Extension (Dumbbell)
2
15 reps
RPE 8.5
5B
Incline Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
15 reps
RPE 8.5
2
Lateral Raise (Machine)
4
15 reps
RPE 8.5
3
Upright Row (Barbell)
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 8.5
5A
Tricep Extension (Dumbbell)
3
15 reps
RPE 8.5
5B
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
3
Upright Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
4
Face Pull
1
1
10 reps
10 reps
RPE 9
RPE 9.5
5A
Tricep Extension (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
5B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Platz Squat
1
1
1
8 reps
6 reps
6 reps
70%
75%
80%
3
Lying Leg Curl
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
16 reps
RPE 8.5
2
Platz Squat
1
1
1
9 reps
7 reps
7 reps
70%
75%
80%
3
Lying Leg Curl
3
11 reps
RPE 8.5
4
Deadlift (Smith Machine)
2
16 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 8
2
Platz Squat
1
1
2
8 reps
6 reps
6 reps
70%
75%
80%
3
Lying Leg Curl
4
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8.5
2
Platz Squat
1
1
1
8 reps
6 reps
6 reps
75%
80%
85%
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Deadlift (Smith Machine)
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15 reps
RPE 8.5
2
Platz Squat
1
1
2
8 reps
6 reps
6 reps
75%
80%
85%
3
Lying Leg Curl
4
10 reps
RPE 8.5
4
Deadlift (Smith Machine)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 9.5
2
Platz Squat
1
1
1
8 reps
6 reps
6 reps
80%
85%
90%
3
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 9.5
4
Deadlift (Smith Machine)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
70%
75%
80%
3
Bench Press (Wide Grip)
2 Sets
10+ Reps
@8
4
Incline Bench Press (Dumbbell)
2 Sets
10+ Reps
@8.5
5
Chest Fly (Cable)
2 Sets
15 Reps
@8
6
Seated Dip (Machine)
1 Set
8 Reps
@8
Day 2
1
Seated Calf Raise
3 Sets
15 Reps
@8
2
Rear Delt Fly (Machine)
3 Sets
15 Reps
@8
3
Lat Pulldown (Single Arm)
2 Sets
10 Reps
@8
4
High Row
3 Sets
10 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
6
Shrug (Dumbbell)
2 Sets
10 Reps
@8
Day 3
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
@8
2
Lateral Raise (Machine)
3 Sets
15 Reps
@8
3
Upright Row (Barbell)
2 Sets
10 Reps
@8
4
Face Pull
2 Sets
10 Reps
@8
5A
Tricep Extension (Dumbbell)
2 Sets
15 Reps
@8
5B
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 4
1
Seated Calf Raise
3 Sets
15 Reps
@8
2
Platz Squat
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
70%
75%
80%
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Deadlift (Smith Machine)
2 Sets
15 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
taban B.Age 19, Man
23 days ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
I wrote it