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BoostcampPNG

yep

by Cezar C.
1 athletes joined

Program Description

yep

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 18, 2024 03:04
  • Last Edited
    Aug 22, 2024 05:34

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.
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Tricep Extension (Cable)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Cable Crunch
3
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Tricep Extension (Cable)
3 Sets
8 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
2
Cable Crunch
3 Sets
8 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Tricep Extension (Cable)
3 Sets
8 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
Day 5
1
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
2
Cable Crunch
3 Sets
8 Reps
@9