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For someone special

by Bodie S.
3 athletes joined

Program Description

Get huge

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 01, 2024 09:48
  • Last Edited
    Jan 04, 2025 06:18
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Shoulder Press (Plate Loaded)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-10
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
5
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8-10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
5 Sets
10 Reps
-
Day 4
1
Stretching
1 Set
10 mins
-
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
@8-10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
5 Sets
10 Reps
-
Day 1
1
Incline Chest Press (Machine)
3 Sets
10 Reps
-
2
Pec Deck (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
-
4
Lateral Raise (Machine)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Tricep Kickback
3 Sets
10 Reps
-
Day 3
1
T-Bar Row
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Bicep Curl (Cable)
3 Sets
10 Reps
-
5
Hammer Curl (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Machine)
3 Sets
10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-