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BoostcampPNG

Base Building 👷‍♂️

by George N.
1 athletes joined

Program Description

Novice - with some experience

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 04, 2025 09:19
  • Last Edited
    May 04, 2025 02:44
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Arnold Press
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
JM Press (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Seated Dip (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
12 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Suitcase Carry March
3
12 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
3 Sets
12 Reps
@8
2
Military Press (Barbell)
3 Sets
12 Reps
@8
3
Arnold Press
3 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
JM Press (Dumbbell)
3 Sets
12 Reps
@8
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Seated Dip (Machine)
3 Sets
12 Reps
@8
Day 2
1
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Pec Deck
3 Sets
12 Reps
@8
Day 3
1
Snatch Deadlift
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Suitcase Carry March
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8