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THE ZESTY BIGBALLS GANGSTER PROGRAMME

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Program Description

Jay gumblerton does DRugs

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 10, 2024 12:33
  • Last Edited
    Nov 16, 2024 08:50
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
69%
2
Bench Press (Barbell)
3
8 reps
69%
3
Leg Extension
3
15-20 reps
RPE 7
4
T-Bar Row
3
10-12 reps
RPE 7
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 7
6
Face Pull
3
20-30 reps
RPE 7
7
Lateral Raise (Cable)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
82%
71%
2
Bench Press (Barbell)
3
8 reps
71%
3
Leg Extension
3
15-20 reps
RPE 7.5
4
T-Bar Row
3
10-12 reps
RPE 7.5
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 7.5
6
Face Pull
3
20-30 reps
RPE 7.5
7
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
7 reps
84%
73%
2
Bench Press (Barbell)
3
7 reps
73%
3
Leg Extension
3
15-20 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 8
5
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
6
Face Pull
3
20-30 reps
RPE 8
7
Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
7 reps
86%
75%
2
Bench Press (Barbell)
3
7 reps
75%
3
Leg Extension
3
15-20 reps
RPE 8.5
4
T-Bar Row
3
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
10-12 reps
RPE 8.5
6
Face Pull
3
20-30 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
71%
2
Bench Press (Barbell)
3
5 reps
71%
3
Leg Extension
2
15 reps
RPE 6
4
T-Bar Row
2
10 reps
RPE 6
5
Preacher Curl (Barbell)
2
10 reps
RPE 6
6
Face Pull
2
20 reps
RPE 6
7
Lateral Raise (Cable)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6.5
2
Squat (Barbell)
4
3 reps
85%
3
Bench Press (Barbell)
3
6 reps
75%
4
Leg Extension
3
10-15 reps
RPE 7.5
5
T-Bar Row
3
8-10 reps
RPE 7.5
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 7.5
7
Face Pull
3
15-20 reps
RPE 7
8
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
4
3 reps
87%
3
Bench Press (Barbell)
3
6 reps
77%
4
Leg Extension
3
12-15 reps
RPE 8
5
T-Bar Row
3
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
4
2 reps
89%
3
Bench Press (Barbell)
3
5 reps
79%
4
T-Bar Row
3
8-10 reps
RPE 8.5
5
Face Pull
3
15-20 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
5
4 reps
81%
3
Deadlift (Barbell)
5
1 reps
75%
4
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
74%
2
Bench Press (Close Grip)
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
5
Lat Pulldown
3
10-12 reps
RPE 7
6
French Press
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77%
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
5
Lat Pulldown
3
10-12 reps
RPE 7.5
6
French Press
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
79%
2
Bench Press (Close Grip)
3
6 reps
RPE 7.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8
6
French Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
French Press
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
72%
2
Bench Press (Close Grip)
3
5 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
5
Lat Pulldown
2
10 reps
RPE 6
6
French Press
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
4
3 reps
82%
3
Tempo Bench Press
3
4 reps
69%
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7.5
6
Lat Pulldown
3
8-10 reps
RPE 7.5
7
French Press
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
84%
3
Tempo Bench Press
3
4 reps
71%
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
French Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
3
2 reps
86%
3
Tempo Bench Press
3
3 reps
74%
4
Seated Row (Cable)
3
8-10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
6
Lat Pulldown
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
86%
2
Bench Press (Barbell)
5
3 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
69%
2
Leg Press
3
12-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
5
Hammer Curl
3
12-15 reps
RPE 7
6
Upright Row (Cable)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
71%
2
Leg Press
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Hammer Curl
3
12-15 reps
RPE 7.5
6
Upright Row (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
73%
2
Leg Press
3
15-20 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 8
6
Upright Row (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
75%
2
Leg Press
3
15-20 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Upright Row (Cable)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
69%
2
Leg Press
2
15 reps
RPE 6
3
Chest Supported Row (Machine)
2
10 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
5
Hammer Curl
2
10 reps
RPE 6
6
Upright Row (Cable)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
4 reps
76%
2
Leg Press
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Upright Row (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
78%
2
Leg Press
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Upright Row (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
80%
2
Leg Press
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
77%
3
Chest Fly (Machine)
3
12-15 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Hamstring Curl
3
15-20 reps
RPE 7
6
Lat Pulldown
3
10-12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
3
5 reps
79%
3
Chest Fly (Machine)
3
12-15 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7.5
5
Hamstring Curl
3
15-20 reps
RPE 7.5
6
Lat Pulldown
3
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
81%
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
5
Hamstring Curl
3
15-20 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
84%
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8.5
5
Hamstring Curl
3
15-20 reps
RPE 8.5
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Chest Fly (Cable)
2
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
4
Hamstring Curl
2
15 reps
RPE 6
5
Lat Pulldown
2
10 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
81%
3
Chest Fly (Machine)
3
10-12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 7
6
Lat Pulldown
3
8-10 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Lat Pulldown
3
8-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
4
3 reps
86%
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8.5
4
Hamstring Curl
3
10-12 reps
RPE 8.5
5
Lat Pulldown
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Barbell)
1
1 reps
RPE 9-10
3
Deadlift (Barbell)
1
1 reps
RPE 9-10
Week 1
1 / 9 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
77%
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@7
5
Hamstring Curl
3 Sets
15-20 Reps
@7
6
Lat Pulldown
3 Sets
10-12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
80%
69%
2
Bench Press (Barbell)
3 Sets
8 Reps
69%
3
Leg Extension
3 Sets
15-20 Reps
@7
4
T-Bar Row
3 Sets
10-12 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@7
6
Face Pull
3 Sets
20-30 Reps
@7
7
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
74%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
5
Lat Pulldown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
12-15 Reps
@7
Day 3
1
Squat (Paused)
4 Sets
4 Reps
69%
2
Leg Press
3 Sets
12-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
5
Hammer Curl
3 Sets
12-15 Reps
@7
6
Upright Row (Cable)
3 Sets
15-20 Reps
@7