5.0
(1 rating)
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- CreatedJan 03, 2026 04:17
- Last EditedJan 03, 2026 06:05
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.3%
Front Delts
10.3%
Triceps
10.3%
Upper Back
9.5%
Quadriceps
8.6%
Hamstrings
8.6%
Glutes
6.9%
Lats
6.9%
Middle Delts
6.9%
Chest
5.2%
Abs
4.3%
Rear Delts
4.3%
Forearms
3.4%
Lower Back
1.7%
Calves
1.7%
Adductors
0.9%
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
50%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
50%
2
Face Pull
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3B
Dip (Assisted)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Bench Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
50%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
50%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4A
Seated Hamstring Curl
3
10 reps
RPE 7
4B
Leg Extension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
50%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
50%
2
Rear Delt Fly (Machine)
3
15 reps
RPE 7
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4B
Overhead Press (Dumbbell)
3
15 reps
RPE 7
4C
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
55%
65%
75%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
75%
85%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Standing Calf Raise
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Trap Bar Deadlift1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
55%
65%
75%
2
Bent Over Row (Barbell)3 Sets
10 Reps
@7
3
Lat Pulldown3 Sets
10 Reps
@7
4A
Seated Hamstring Curl3 Sets
10 Reps
@7
4B
Leg Extension3 Sets
10 Reps
@7
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
55%
65%
75%
2
Face Pull3 Sets
15 Reps
@7
3A
Hammer Curl (Dumbbell)3 Sets
15 Reps
@7
3B
Dip (Assisted)3 Sets
15 Reps
@7
4A
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7
4B
Bench Press (Dumbbell)3 Sets
15 Reps
@7
4C
Reverse Bicep Curl (EZ Bar)3 Sets
15 Reps
@7
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
55%
65%
75%
2
Rear Delt Fly (Machine)3 Sets
15 Reps
@7
3A
Bicep Curl (Dumbbell)3 Sets
15 Reps
@7
3B
Tricep Extension (Dumbbell)3 Sets
15 Reps
@7
4A
Lateral Raise (Dumbbell)3 Sets
20 Reps
@7
4B
Overhead Press (Dumbbell)3 Sets
15 Reps
@7
4C
Reverse Bicep Curl (EZ Bar)3 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
55%
65%
75%
2
Standing Calf Raise3 Sets
10 Reps
@7
3
Bent Over Row (Barbell)3 Sets
10 Reps
@7
4
Lat Pulldown3 Sets
10 Reps
@7
5A
Bulgarian Split Squat (Dumbbell)3 Sets
15 Reps
@7
5B
Romanian Deadlift (Dumbbell)3 Sets
15 Reps
@7
