logo
BoostcampPNG

Mark Carrol Phase 1 April 2025

by Delval D.
1 athletes joined

Program Description

This is a challenge by Mark Carroll

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 15, 2025 02:37
  • Last Edited
    Apr 16, 2025 02:22
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
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
4-6 reps
RPE 9
3A
Lying Leg Curl
3
7-9 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
3
7-9 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
11 reps
9 reps
7 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-up Supinates
1
1
1
3+ reps
3+ reps
3+ reps
RPE 8
RPE 9
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
3
7-9 reps
RPE 9
2B
Neutral Grip Dumbbell Bench Press
3
5-7 reps
RPE 9
3
Y Raise
3
8-10 reps
RPE 8
4A
Hammer Curl
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Leg Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3
10-12 reps
-
5
Back Extension (Weighted)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
1B
Lat Pulldown
3
13-15 reps
-
2A
Lateral Raise (Dumbbell)
3
13-15 reps
-
2B
Bent Over Row (Barbell)
3
13-15 reps
-
3A
Reverse Pec Deck
3
8-10 reps
-
3B
Push Up
3
-
4A
Overhead Tricep Extension (Cable)
3
13-15 reps
-
4B
Cable Crunch
3
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
4-6 Reps
@9
3A
Lying Leg Curl
3 Sets
7-9 Reps
@9
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
7-9 Reps
@9
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
@8
@8
@8
5
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8
Day 2
1A
Pull-up Supinates
1 Set
1 Set
1 Set
3+ Reps
3+ Reps
3+ Reps
@8
@9
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2A
Single Arm Row (Dumbbell)
3 Sets
7-9 Reps
@9
2B
Neutral Grip Dumbbell Bench Press
3 Sets
5-7 Reps
@9
3
Y Raise
3 Sets
8-10 Reps
@8
4A
Hammer Curl
2 Sets
8-10 Reps
@9
4B
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@9
5
Lying Leg Raise
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Press (45 Degrees)
3 Sets
6-8 Reps
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Zercher Front-Foot Elevated Split Squat
3 Sets
10-12 Reps
-
5
Back Extension (Weighted)
3 Sets
10-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
Day 4
1A
Seated Overhead Press (Dumbbell)
3 Sets
13-15 Reps
-
1B
Lat Pulldown
3 Sets
13-15 Reps
-
2A
Lateral Raise (Dumbbell)
3 Sets
13-15 Reps
-
2B
Bent Over Row (Barbell)
3 Sets
13-15 Reps
-
3A
Reverse Pec Deck
3 Sets
8-10 Reps
-
3B
Push Up
3 Sets
-
4A
Overhead Tricep Extension (Cable)
3 Sets
13-15 Reps
-
4B
Cable Crunch
3 Sets
15-20 Reps
-