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Vilde Dec 24

by Behrad Y.
1 athletes joined

Program Description

When i get stuck under a car i want my gf to be able to save me by lifting the car

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 29, 2024 10:19
  • Last Edited
    Jun 18, 2025 09:21

Summary

Get ready to transform your strength and conditioning with the Vilde Dec 24 program! Over the course of 4 weeks, you'll engage in a rigorous 6-day training schedule that focuses on foundational lifts like squats and deadlifts, designed to build muscle and enhance overall performance. Each session is meticulously crafted to challenge your limits while promoting optimal recovery. With a full gym setup, you’ll have everything you need to push your boundaries and achieve your fitness goals. Embrace the grind and watch your progress soar!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.7%
Quadriceps
12.5%
Hamstrings
10.2%
Triceps
9.6%
Front Delts
8.6%
Abs
6.8%
Biceps
6.8%
Middle Delts
6.2%
Chest
6%
Upper Back
5.9%
Lower Back
4.8%
Lats
4.2%
Adductors
2%
Rear Delts
1.5%
Forearms
1.1%
Calves
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
1
1
5 reps
5 reps
4 reps
72%
64%
64%
2
Deadlift (Barbell)
3
1
1
5 reps
4 reps
3 reps
67%
67%
67%
3
Calf Raise Machine
5
10 reps
RPE 6
4
Ab Swing
5
10 reps
RPE 6
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1-4 reps
1-4 reps
1-3 reps
81%
72%
70%
2
Deadlift (Barbell)
3
1
1
1-4 reps
1-4 reps
1-3 reps
80%
72%
72%
3
Calf Raise Machine
5
5-10 reps
RPE 7
4
Ab Swing
5
5-10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1-4 reps
1-3 reps
1-2 reps
87%
85%
82%
2
Deadlift (Barbell)
3
1
1
1-4 reps
1-4 reps
1-3 reps
76%
67%
65%
3
Calf Raise Machine
5
5-10 reps
RPE 8
4
Ab Swing
5
5-10 reps
RPE 8
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
RPE 9
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Leg Extension
5
10 reps
RPE 9
4
Lying Leg Curl
6
10 reps
RPE 9
5
Seated Calf Raise
5
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 6
3
Bicep Curl (Cable)
5
10 reps
RPE 6
4
Tricep Pushdown (Cable)
5
5 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
5
5-7 reps
RPE 7
3
Bicep Curl (Cable)
5
5-9 reps
RPE 7
4
Tricep Pushdown (Cable)
5
5-9 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
5-7 reps
RPE 8
3
Bicep Curl (Cable)
5
5-9 reps
RPE 8
4
Tricep Pushdown (Cable)
5
5-9 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
9 reps
64%
2
Trap Bar Deadlift
3
5 reps
RPE 9
3
Sumo Deadlift (Barbell)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
9 reps
RPE 6
3
Pull Through (Cable)
3
14 reps
RPE 6
4
Back Extension Machine
2
10 reps
RPE 6
5
Goblet Squat
3
7 reps
RPE 6
6
Calf Press On Leg Oress Machine
3
5 reps
RPE 6
7
Pull-Up (Bodyweight)
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Deadlift (Barbell)
3
9 reps
RPE 7
3
Pull Through (Cable)
3
14 reps
RPE 7
4
Back Extension Machine
2
10 reps
RPE 7
5
Goblet Squat
3
7 reps
RPE 7
6
Calf Press On Leg Oress Machine
3
5 reps
RPE 7
7
Pull-Up (Bodyweight)
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
9 reps
RPE 8
3
Pull Through (Cable)
3
14 reps
RPE 8
4
Back Extension Machine
2
10 reps
RPE 8
5
Goblet Squat
3
7 reps
RPE 8
6
Calf Press On Leg Oress Machine
3
5 reps
RPE 8
7
Pull-Up (Bodyweight)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Overhead Press (Barbell)
5
8 reps
RPE 9
3
Preacher Curl (Barbell)
5
10 reps
RPE 9
4
Skull Crusher (Barbell)
5
10 reps
RPE 9
5
Upright Row (Cable)
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Tricep Pushdown (Cable)
4
12 reps
RPE 6
5
Upright Row (Barbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-9 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
5-9 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
5-9 reps
RPE 7
4
Tricep Pushdown (Cable)
4
5-11 reps
RPE 7
5
Upright Row (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-9 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
5-9 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
5-9 reps
RPE 8
4
Tricep Pushdown (Cable)
4
5-11 reps
RPE 8
5
Upright Row (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Deadlift (Deficit)
3
16 reps
RPE 9
3
Block Pull (Barbell)
3
11 reps
RPE 9
4
Single Leg Hip Thrust
3
18 reps
RPE 9
5
Calf Press On Leg Press Machine
3
5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
9 reps
64%
2
Block Pull (Barbell)
3
11 reps
RPE 6
3
Single Leg Hip Thrust
3
18 reps
RPE 6
4
Calf Raise Machine
3
16 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
9 reps
66%
2
Block Pull (Barbell)
3
11 reps
RPE 7
3
Single Leg Hip Thrust
3
18 reps
RPE 7
4
Calf Raise Machine
3
16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
9 reps
89%
80%
2
Block Pull (Barbell)
3
11 reps
RPE 8
3
Single Leg Hip Thrust
3
18 reps
RPE 8
4
Calf Raise Machine
3
16 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
-2 reps
8-10 reps
100%
61%
2
Front Raise
4
10 reps
RPE 9
3
Bicep Curl (Barbell)
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2-5 reps
1-2 reps
94%
72%
2
Chest Supported Row (Machine)
3
15 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
13 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
-1 reps
1-2 reps
100%
72%
2
Chest Supported Row (Machine)
3
15 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
13 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
83%
2
Chest Supported Row (Machine)
3
15 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
3
13 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat Close Stance
3
5 reps
RPE 9
2
Block Pull (Barbell)
3
11 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Reverse Lunge (Barbell)
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
4 Reps
72%
64%
64%
2
Deadlift (Barbell)
3 Sets
1 Set
1 Set
5 Reps
4 Reps
3 Reps
67%
67%
67%
3
Calf Raise Machine
5 Sets
10 Reps
@6
4
Ab Swing
5 Sets
10 Reps
@6
5
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@6
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Seated Shoulder Press (Dumbbell)
5 Sets
8 Reps
@6
3
Bicep Curl (Cable)
5 Sets
10 Reps
@6
4
Tricep Pushdown (Cable)
5 Sets
5 Reps
@6
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
5
Upright Row (Barbell)
3 Sets
15 Reps
@6
Day 5
1
Deadlift (Barbell)
3 Sets
9 Reps
64%
2
Block Pull (Barbell)
3 Sets
11 Reps
@6
3
Single Leg Hip Thrust
3 Sets
18 Reps
@6
4
Calf Raise Machine
3 Sets
16 Reps
@6
Day 6
1
Bench Press (Barbell)
1 Set
2 Sets
2-5 Reps
1-2 Reps
94%
72%
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@6
3
Lat Pulldown (Neutral Grip)
3 Sets
13 Reps
@6
Day 3
1
Trap Bar Deadlift
3 Sets
5 Reps
@6
2
Sumo Deadlift (Barbell)
3 Sets
9 Reps
@6
3
Pull Through (Cable)
3 Sets
14 Reps
@6
4
Back Extension Machine
2 Sets
10 Reps
@6
5
Goblet Squat
3 Sets
7 Reps
@6
6
Calf Press On Leg Oress Machine
3 Sets
5 Reps
@6
7
Pull-Up (Bodyweight)
2 Sets
@6