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Georgie V2.0

by Gruba
1 athletes joined

Program Description

The program does not include: - cardio - abs - band pull-aparts Add these on your own as you see fit - either in the beginning of the workout, in the middle between sets, or at the end as finishers.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 13, 2026 08:24
  • Last Edited
    Mar 13, 2026 09:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.8%
Quadriceps
12%
Hamstrings
12%
Upper Back
9.2%
Triceps
7.8%
Front Delts
7.8%
Lats
6.4%
Biceps
6%
Abs
5.3%
Chest
4.9%
Lower Back
3.9%
Middle Delts
3.9%
Abductors
1.8%
Forearms
1.8%
Adductors
1.4%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Leg Press
5
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Back Extension
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Single Arm Farmer Carry
3
0.5 mins
RPE 7
6
21s (EZ Bar)
2
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Back Extension
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Single Arm Farmer Carry
3
0.5 mins
RPE 7
6
21s (EZ Bar)
2
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Back Extension
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Single Arm Farmer Carry
3
0.5 mins
RPE 7
6
21s (EZ Bar)
2
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Back Extension
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Single Arm Farmer Carry
3
0.5 mins
RPE 7
6
21s (EZ Bar)
2
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
5-8 reps
RPE 8
2
Goblet Squat
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
5
Sled Push
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
5-8 reps
RPE 8
2
Goblet Squat
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
5
Sled Push
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
5-8 reps
RPE 8
2
Goblet Squat
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
5
Sled Push
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
5-8 reps
RPE 8
2
Goblet Squat
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
5
Sled Push
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
2
Glute Bridge (Band)
4
20-30 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Kettlebell Swing
3
20-30 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
2
Glute Bridge (Band)
4
20-30 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Kettlebell Swing
3
20-30 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
2
Glute Bridge (Band)
4
20-30 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Kettlebell Swing
3
20-30 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
2
Glute Bridge (Band)
4
20-30 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Kettlebell Swing
3
20-30 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
@8
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
3
Back Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5
Single Arm Farmer Carry
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@7
@7
@7
6
21s (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@7
@7
Day 2
1
Standing Shoulder Press (Dumbbell)
1 Set
5-8 Reps
@8
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5
Sled Push
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@7
@7
@7
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@7
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
@8
2
Glute Bridge (Band)
1 Set
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
20-30 Reps
@9
@9
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5
Kettlebell Swing
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7