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Bone’s Wildland Program

by Blake H.
1 athletes joined

Program Description

To get bigger

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 26, 2025 08:57
  • Last Edited
    Jun 18, 2025 08:11

Summary

Unleash your strength with Bone’s Wildland Program, a dynamic 4-week training regimen designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of push and pull workouts that emphasize compound movements and isolation exercises. Each session is meticulously crafted to build muscle, enhance endurance, and improve overall performance, utilizing a full gym setup. Get ready to challenge yourself and see significant gains in strength and definition!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4A
Pec Deck (Machine)
2
10 reps
RPE 9
4B
Deficit Push Up
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4A
Pec Deck (Machine)
2
10 reps
RPE 9
4B
Deficit Push Up
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4A
Pec Deck (Machine)
2
10 reps
RPE 9
4B
Deficit Push Up
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4A
Pec Deck (Machine)
2
10 reps
RPE 9
4B
Deficit Push Up
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 9
2
Lat Pulldown
2
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 9
2
Lat Pulldown
2
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 9
2
Lat Pulldown
2
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 9
2
Lat Pulldown
2
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 9.5
5
Lying Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 9.5
5
Lying Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
20 reps
RPE 10
7
Back Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
20 reps
RPE 10
7
Back Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
20 reps
RPE 10
7
Back Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
20 reps
RPE 10
7
Back Extension
2
20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8.5
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
4A
Pec Deck (Machine)
2 Sets
10 Reps
@9
4B
Deficit Push Up
2 Sets
20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
6 Reps
@9
2
Lat Pulldown
2 Sets
12 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@9.5
4
Face Pull
3 Sets
15 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Hammer Curl
2 Sets
10 Reps
@10
7
Farmer's Walk (Weighted)
1 Set
1 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
4 Reps
@9
2
Squat (Paused)
2 Sets
5 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9.5
5
Lying Leg Curl
3 Sets
12 Reps
@10
6
Seated Calf Raise
3 Sets
20 Reps
@10
7
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Lateral Raise (Machine)
3 Sets
15 Reps
@9
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
5B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
20 Reps
@10
7
Back Extension
2 Sets
20 Reps
@10