Program Description
This program is designed to build both strength and size to turn you into a monster program is best done on a calorie surplus after 6 weeks test your maxes and run the cycle again. Why be aesthetic when you can be monstrous
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedOct 20, 2024 06:30
- Last EditedNov 29, 2024 12:19
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)3 Sets
10-12 Reps
-
4
Split Squat (Dumbbell)3 Sets
12-15 Reps
-
5
Leg Extension3 Sets
12-15 Reps
-
6
Lying Leg Curl3 Sets
12-15 Reps
-
7
Hip Abductor (Machine)3 Sets
12-15 Reps
-
8
Seated Calf Raise2 Sets
25 Reps
-
Day 1
1
Deadlift (Barbell)3 Sets
8 Reps
@8
2
Lat Pulldown3 Sets
12-15 Reps
-
3
Seal Row3 Sets
8-10 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
Chest Supported Row (Machine)3 Sets
12-15 Reps
-
6
Shrug (Barbell)3 Sets
10-12 Reps
-
7
Lying Leg Raise4 Sets
15 Reps
-
8
Knee Raise (Captain's Chair)4 Sets
15 Reps
-
9
Abs Crunch (Machine)4 Sets
15 Reps
-
Day 5
1
Sumo Deadlift (Barbell)3 Sets
8 Reps
@8
2
Belt Squat3 Sets
10-12 Reps
-
3
Good Morning3 Sets
10 Reps
-
4
Lying Leg Raise4 Sets
15 Reps
-
5
Knee Raise (Captain's Chair)4 Sets
15 Reps
-
6
Abs Crunch (Machine)4 Sets
15 Reps
-
Day 2
1
Push Press (Barbell)3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
4
Front Raise3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
10-12 Reps
-
6
Hammer Curl3 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
-
8
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@8
3
Military Press (Barbell)3 Sets
8 Reps
@8
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Skull Crusher (Barbell)3 Sets
12-15 Reps
-
6
Overhead Extension (Dumbbell)3 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-