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BoostcampPNG

PTJ

by AJ Cordero
1 athletes joined

Program Description

To look like Toji cus why not bruh

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 05, 2025 02:02
  • Last Edited
    May 06, 2025 10:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Machine)
2
8-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
8
Hanging Leg Raise
3
8-10 reps
RPE 9
9
Landmine Oblique Twist
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Machine)
2
8-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
8
Hanging Leg Raise
3
8-10 reps
RPE 9
9
Landmine Oblique Twist
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Machine)
2
8-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
8
Hanging Leg Raise
3
8-10 reps
RPE 9
9
Landmine Oblique Twist
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Machine)
2
8-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
8
Hanging Leg Raise
3
8-10 reps
RPE 9
9
Landmine Oblique Twist
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
8-10 reps
RPE 9
3
Seated Hamstring Curl
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
8-10 reps
RPE 9
3
Seated Hamstring Curl
3
8-10 reps
RPE 9
4
Chest Press (Machine)
2
8-10 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
8-10 reps
RPE 9
3
Seated Hamstring Curl
3
8-10 reps
RPE 9
4
Chest Press (Machine)
2
8-10 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
8-10 reps
RPE 9
3
Seated Hamstring Curl
3
8-10 reps
RPE 9
4
Chest Press (Machine)
2
8-10 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
3
8-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Bicep Curl (Machine)
2 Sets
8-10 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
8
Hanging Leg Raise
3 Sets
8-10 Reps
@9
9
Landmine Oblique Twist
3 Sets
8-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@6
2
Leg Extension
3 Sets
8-10 Reps
@9
3
Seated Hamstring Curl
3 Sets
8-10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-10 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
9
Hanging Leg Raise
3 Sets
8-10 Reps
@9