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Arthur's Program April 2025

by Seth Gaffar
1 athletes joined

Program Description

general strength training

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 16, 2025 11:37
  • Last Edited
    Apr 19, 2025 12:40
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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
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bootstrapper Squats
2 Sets
1 mins
-
1B
Scapular Push Up
2 Sets
10 Reps
-
1C
Front Plank Reaches
2 Sets
10 Reps
-
2
Front Squat (Barbell)
3 Sets
4-6 Reps
-
3A
Single Arm Row (Dumbbell)
3 Sets
12-20 Reps
-
3B
Push Up
3 Sets
AMRAP
-
3C
Back Extension (Weighted)
3 Sets
10-15 Reps
-
Day 2
1A
Dead Bug
2 Sets
16 Reps
-
1B
Band Pull Apart
2 Sets
15-20 Reps
-
2
Bench Press (Barbell)
3 Sets
5-8 Reps
-
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lat Pulldown
3 Sets
10-12 Reps
-
3C
Hollow Hold
3 Sets
-