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Program Description

This program is designed for intermediate athletes that want to put on size and strenght. It tries to connect the benefits of calisthenics and weightlifting

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 07:11
  • Last Edited
    Oct 23, 2024 12:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4-6 reps
RPE 9
2
Ring Dip
3
8-12 reps
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8.5
4
Face Pull
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Nordic Curl
3
5-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
5
Standing Calf Raise
3
3
5-8 reps
8-12 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Face Pull
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
6-8 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
8-12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 5
1
Pull-Up (Neutral Grip, Weighted)
5 Sets
6-8 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
8-12 Reps
@8.5
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
5 Sets
4-6 Reps
@9
2
Ring Dip
3 Sets
8-12 Reps
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
Day 4
1
Ring Dip
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
Day 2
1
Pull-Up (Weighted)
5 Sets
4-6 Reps
@9.5
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8.5
4
Face Pull
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
3
Nordic Curl
3 Sets
5-8 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
5
Standing Calf Raise
3 Sets
3 Sets
5-8 Reps
8-12 Reps
@8.5
@8.5