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by Kevin C.
5.0
(1 rating)

Program Description

Intermediate program : lower in volume than other programs as this is meant to be done outside of the normal 5 days a week of morning Pt. Compound movements are done as listed, whereas isolation movements are Myo-rep Match.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 21, 2024 10:07
  • Last Edited
    Aug 21, 2024 08:34
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Platz Squat
2
15 reps
RPE 9.5
3
Barbell Row
2
12 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Neck Extension
1
2
15 reps
15 reps
RPE 8.5
6
Back Extension
3
15 reps
RPE 8.5
7
Calf Raise (Leg Press)
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Dip (Assisted)
1
2
25 reps
25 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9.5
6
Y Raise
2
15 reps
RPE 10
7
Deficit Push Up
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Reverse Lunge (Barbell)
2
25 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 8
5
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 8
6
Lying Leg Curl
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Flexion Row
2
15 reps
RPE 8.5
3
Bench Press (Dumbbell)
2
15 reps
RPE 9
4
Bicep Curl (Machine)
2
15 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
5B
Face Pull
3
20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
@8
2
Platz Squat
2 Sets
15 Reps
@9.5
3
Barbell Row
2 Sets
12 Reps
@8
4
Leg Curl
2 Sets
15 Reps
@9
5
Neck Extension
1 Set
2 Sets
15 Reps
15 Reps
@8.5
6
Back Extension
3 Sets
15 Reps
@8.5
7
Calf Raise (Leg Press)
2 Sets
25 Reps
@8
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
7 Reps
@8.5
1B
Pull-Up (Bodyweight)
4 Sets
10 Reps
@9
2
Flexion Row
2 Sets
15 Reps
@8.5
3
Bench Press (Dumbbell)
2 Sets
15 Reps
@9
4
Bicep Curl (Machine)
2 Sets
15 Reps
@9
5A
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
@9
5B
Face Pull
3 Sets
20 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@8
3
Overhead Press (Barbell)
2 Sets
10 Reps
@8
4
Dip (Assisted)
1 Set
2 Sets
25 Reps
25 Reps
@8
@9.5
5
Incline Curl (Dumbbell)
2 Sets
15 Reps
@9.5
6
Y Raise
2 Sets
15 Reps
@10
7
Deficit Push Up
2 Sets
Day 3
1
Front Squat (Barbell)
3 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Barbell)
2 Sets
25 Reps
@8
4
Sissy Squat
2 Sets
12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
15 Reps
@8
6
Lying Leg Curl
2 Sets
20 Reps
@8