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BoostcampPNG

5 weeks - 3 x week meso

by Ander G.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 23, 2025 04:57
  • Last Edited
    Aug 23, 2025 04:58
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
2
Lengthen Smith Machine Squats
2
6-10 reps
RPE 10
3
Split Squat Front Foot Elevated (Smith Machine)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 5
2
Lengthen Smith Machine Squats
1
6-10 reps
RPE 5
3
Split Squat Front Foot Elevated (Smith Machine)
1
6-10 reps
RPE 5
4
Leg Extension
1
6-10 reps
RPE 5
5
Single Leg Calf Raise (Weighted)
1
6-10 reps
RPE 5
6
Cable Crunch
1
6-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
RPE 10
2
Flexion Row
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 5
2
Flexion Row
1
6-10 reps
RPE 5
3
Hamstring Curl
1
6-10 reps
RPE 5
4
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 5
5
Overhead Extension (Dumbbell)
1
6-10 reps
RPE 5
6
Bicep Curl (Dumbbell)
1
6-10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
5
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
JM Press
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 5
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 5
3
Dip (Weighted)
1
6-10 reps
RPE 5
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 5
5
Tricep Extension (Cable)
1
6-10 reps
RPE 5
6
JM Press
1
6-10 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@10
2
Lengthen Smith Machine Squats
2 Sets
6-10 Reps
@10
3
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Single Leg Calf Raise (Weighted)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
6-10 Reps
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
2
Flexion Row
2 Sets
6-10 Reps
@10
3
Hamstring Curl
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
5
Overhead Extension (Dumbbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Weighted)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
5
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
JM Press
2 Sets
6-10 Reps
@10