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BoostcampPNG

Broken Boy's - in season

by Daniel Davis
2 athletes joined

Program Description

Build muscle Lose fat Rehab joints

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2024 07:31
  • Last Edited
    Jun 17, 2025 11:57
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Week 1
1 / 10 Weeks
Day 2
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
5A
Pull-Up (Assisted)
3 Sets
6-12 Reps
@8
5B
Leg Raise (Captain's Chair)
3 Sets
15-30 Reps
@8
6
Stretching
1 Set
7 mins
@6
Day 3
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
5
Stretching
1 Set
7 mins
@7
Day 1
1A
Sled Pull/Push
3 Sets
2-4 Reps
@6
1B
Tip Raises
3 Sets
15-30 Reps
@6
2A
Deadlift (Barbell)
3 Sets
8-12 Reps
@7.5
2B
Copenhagen Plank
3 Sets
8-12 Reps
@7.5
3A
ATG Split Squat
3 Sets
8-12 Reps
@8
3B
Hip Bridge March
3 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Stretching
1 Set
7 mins
@6
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
1B
Sit Up
3 Sets
15-30 Reps
@8
2A
Chest Fly (Cable)
4 Sets
8-12 Reps
@8.5
2B
Hammer Curl
4 Sets
12-15 Reps
@8.5
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Stretching
1 Set
7 mins
@6