Program Description
We start with the plan for about 8 weeks, it depends on your well-being, you have to listen to your body, but ultimately the plan lasts 8 weeks, then we deload for a week or two and repeat the plan. This plan will allow you to gain enormous strength and also build a body like a bear. I recommend choosing one of the following forms of training: pull push legs rest pull Push legs rest
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedNov 09, 2024 02:41
- Last EditedMar 26, 2025 04:46
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
9.7%
Chest
9%
Front Delts
9%
Quadriceps
8.4%
Hamstrings
8.2%
Abs
7.1%
Lats
6.8%
Glutes
5.9%
Middle Delts
5.1%
Biceps
4.7%
Rear Delts
3.2%
Lower Back
3.1%
Calves
2.7%
Stretching
2.7%
Adductors
1.6%
Forearms
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Week 1
1 / 5 Weeks
Day 6
1
Squat (Barbell)4 Sets
10 Reps
65%
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
65%
3
Leg Extension3 Sets
12 Reps
@8
4
Lying Leg Curl3 Sets
12 Reps
@8
5
Standing Calf Raise3 Sets
20 Reps
@8
6
Dead Bug3 Sets
6-8 Reps
-
Day 4
1
Wide Grip Pull-Up3 Sets
5-8 Reps
@8
2
Dumbbell Row3 Sets
12 Reps
@8
3
High Row3 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@8
5
Shrug (Dumbbell)3 Sets
20 Reps
@8
6
Incline Curl (Dumbbell)3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Military Press (Barbell)3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@9
4
Incline Chest Press (Machine)3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
@9
7
Plank3 Sets
1-2 mins
-
Day 5
1
Bench Press (Barbell)3 Sets
10 Reps
65%
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@8
3
Incline Chest Press (Machine)3 Sets
10-12 Reps
@8
4
Seated Overhead Press (Dumbbell)3 Sets
10-12 Reps
@8
5
One Arm Lateral Raise (Cable)3 Sets
12-15 Reps
@8
6
Single Arm Tricep Extension (Cable)3 Sets
12 Reps
@8
7
Side Plank3 Sets
1-2 mins
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
75%
2
Leg Extension3 Sets
8 Reps
@9
3
Good Morning3 Sets
10 Reps
@9
4
Lying Leg Curl3 Sets
8 Reps
@9
5
Standing Calf Raise3 Sets
20 Reps
@8
6
Dead Bug3 Sets
6-8 Reps
-
Day 1
1
Pull-Up (Bodyweight)5 Sets
AMRAP
@9
2
Deadlift (Barbell)4 Sets
5 Reps
75%
3
Barbell Row3 Sets
8 Reps
@9
4
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@8
5
Shrug (Dumbbell)3 Sets
20 Reps
@8.5
6
Incline Curl (Dumbbell)3 Sets
8 Reps
@9