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Filling out the hoodie

by Kyle O.
2 athletes joined

Program Description

The build strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 24, 2025 05:24
  • Last Edited
    Jun 18, 2025 08:34

Summary

Transform your physique with the "Filling out the hoodie" program, an 8-week journey designed to build muscle and strength through a focused 5-day training split. Each session targets specific muscle groups, incorporating compound and isolation exercises like barbell squats, bench presses, and deadlifts. With a mix of intensity levels and rep ranges, you’ll push your limits while ensuring balanced development. Equip yourself with a full gym and get ready to fill out that hoodie with confidence!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
75%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
75%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
75%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
4
12 reps
80%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
80%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
85%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
85%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Incline Bench Press (Dumbbell)
4
12 reps
90%
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
90%
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
18 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
18 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
18 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
85%
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
90%
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
70%
3
Bench Press (Dumbbell)
3
10 reps
70%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
70%
3
Bench Press (Dumbbell)
3
10 reps
70%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
70%
3
Bench Press (Dumbbell)
3
10 reps
70%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Incline Bench Press (Barbell)
4
8 reps
80%
3
Bench Press (Dumbbell)
3
10 reps
80%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Incline Bench Press (Barbell)
4
8 reps
80%
3
Bench Press (Dumbbell)
3
10 reps
80%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Incline Bench Press (Barbell)
4
8 reps
80%
3
Bench Press (Dumbbell)
3
10 reps
80%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
85%
3
Bench Press (Dumbbell)
3
10 reps
85%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
90%
2
Incline Bench Press (Barbell)
4
8 reps
90%
3
Bench Press (Dumbbell)
3
10 reps
90%
4
Pull-Up (Weighted)
3
10 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
6
Lat Pulldown
4
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
75%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
75%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
75%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
80%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
80%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
80%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
85%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
85%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
3 reps
90%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
90%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
6
Skull Crusher
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
5 reps
RPE 8.5
5
Pendlay Row
3
5 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Front Squat (Barbell)
3 Sets
5 Reps
@7.5
2
Bulgarian Split Squat (Barbell)
4 Sets
8 Reps
@7.5
3
Leg Extension
3 Sets
15 Reps
@7.5
4
Stiff Leg Deadlift (Dumbbell)
4 Sets
18 Reps
@8.5
5
Leg Curl
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
6 Sets
3 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
70%
3
Bench Press (Dumbbell)
3 Sets
10 Reps
70%
4
Pull-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Pendlay Row
3 Sets
5 Reps
@8.5
6
Lat Pulldown
4 Sets
12 Reps
@8
7
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Machine)
6 Sets
3 Reps
75%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
75%
3
Chest Fly (Dumbbell)
4 Sets
12 Reps
@6.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
75%
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
Day 5
1
Front Squat (Barbell)
6 Sets
3 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
3
Stiff Leg Deadlift
4 Sets
8 Reps
@8.5
4
Pull-Up (Weighted)
3 Sets
5 Reps
@8.5
5
Pendlay Row
3 Sets
5 Reps
@8.5