Program Description
yep
Program Overview
- LevelBeginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 18, 2024 03:04
- Last EditedAug 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.
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 Pulldown3 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 Crunch3 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 Pulldown3 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 Crunch3 Sets
8 Reps
@9