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BoostcampPNG

programma in autoregolazione del cinghiale

by Franz C.

Program Description

strength and hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 12:11
  • Last Edited
    Mar 24, 2025 04:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 7
RPE 8
3
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Calf Raise (Leg Press)
3
AMRAP
RPE 10
5
High Pull
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Bench Press (Close Grip)
4
5 reps
RPE 8
5
Shrug (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Military Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
2
Dumbbell Row
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
4 Sets
5 Reps
@8
5
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@7
@8
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Calf Raise (Leg Press)
3 Sets
AMRAP
@10
5
High Pull
3 Sets
AMRAP
@8
Day 3
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@7
@8
3
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
4
Calf Raise (Leg Press)
3 Sets
AMRAP
@10
5
High Pull
3 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@8
2
Military Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
4 Sets
5 Reps
@8
5
Shrug (Dumbbell)
3 Sets
10 Reps
@10