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Abercrombie Model - Phase I

by Max O.
1 athletes joined

Program Description

The first phase of the Abercrombie Model Workout is the “Muscle Prep” phase. The “Muscle Prep” phase is a short one-month workout program designed to build a solid muscle and strength base. If you already have a solid base from being on a current workout routine, this phase can be skipped and you can move on to the Mass Building Phase (Phase II). However, if you haven’t been working out consistently for at least a month, it’s best to complete this stage of the workout before moving on.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 30, 2024 11:37
  • Last Edited
    Sep 30, 2024 11:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Fly Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
8
Dip (Bodyweight)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Pull-Up
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Wrist Curls
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Decline Crunch
3
10 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
4
Bicycle Crunch
3
10 reps
RPE 10
5
Bosu Ball Crunch
3
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Fly Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
6
Tricep Extension (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
7
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
8
Dip (Bodyweight)
3 Sets
10 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Standing Calf Raise
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Wide Grip Pull-Up
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
6
Shrug (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
7
Wrist Curls
3 Sets
10 Reps
@10
Day 3
1
Cardio
1 Set
30 mins
@7
2
Decline Crunch
3 Sets
10 Reps
@8
3
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
4
Bicycle Crunch
3 Sets
10 Reps
@10
5
Bosu Ball Crunch
3 Sets
10 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Fly Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
6
Tricep Extension (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
7
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
8
Dip (Bodyweight)
3 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Standing Calf Raise
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Wide Grip Pull-Up
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
6
Shrug (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
7
Wrist Curls
3 Sets
10 Reps
@10
Day 6
1
Cardio
1 Set
30 mins
@7
2
Decline Crunch
3 Sets
10 Reps
@8
3
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
4
Bicycle Crunch
3 Sets
10 Reps
@10
5
Bosu Ball Crunch
3 Sets
10 Reps
@10
Day 7
1
Cardio
1 Set
30 mins
@7
2
Decline Crunch
3 Sets
10 Reps
@8
3
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
4
Bicycle Crunch
3 Sets
10 Reps
@10
5
Bosu Ball Crunch
3 Sets
10 Reps
@10