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Vacation - Minimum Effective Dose - Upper/Lower

by David Galić
3 athletes joined

Program Description

The Purpose of the Program is to give you the most stimulus & most productive amount of effective reps per workout in the shortened time possible So you can get jacked & enjoy your vacation at the same time!

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 18, 2024 12:20
  • Last Edited
    Jan 05, 2025 06:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Quadriceps
11.1%
Triceps
11.1%
Upper Back
10.1%
Lats
9.1%
Biceps
8.1%
Front Delts
7.1%
Glutes
7.1%
Lower Back
6.1%
Chest
5.1%
Adductors
5.1%
Middle Delts
4%
Abs
3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
AD Press (Smith Machine)
2
5-7 reps
-
3
Pull-Up (Weighted)
2
5-7 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
2
10-13 reps
-
6
Bayesian Curl
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
AD Press (Smith Machine)
2
5-7 reps
-
3
Pull-Up (Weighted)
2
5-7 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
2
10-13 reps
-
6
Bayesian Curl
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
AD Press (Smith Machine)
2
5-7 reps
-
3
Pull-Up (Weighted)
2
5-7 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
2
10-13 reps
-
6
Bayesian Curl
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
AD Press (Smith Machine)
2
5-7 reps
-
3
Pull-Up (Weighted)
2
5-7 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
2
10-13 reps
-
6
Bayesian Curl
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
AD Press (Smith Machine)
2
5-7 reps
-
3
Pull-Up (Weighted)
2
5-7 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
2
10-13 reps
-
6
Bayesian Curl
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
AD Press (Smith Machine)
2
5-7 reps
-
3
Pull-Up (Weighted)
2
5-7 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
2
10-13 reps
-
6
Bayesian Curl
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Seated Hamstring Curl
2
7-10 reps
-
3
Hack Squat
2
5-7 reps
-
4
Leg Extension
2
10-13 reps
-
5
Hip Adductor (Machine)
2
10-13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Seated Hamstring Curl
2
7-10 reps
-
3
Hack Squat
2
5-7 reps
-
4
Leg Extension
2
10-13 reps
-
5
Hip Adductor (Machine)
2
10-13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Seated Hamstring Curl
2
7-10 reps
-
3
Hack Squat
2
5-7 reps
-
4
Leg Extension
2
10-13 reps
-
5
Hip Adductor (Machine)
2
10-13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Seated Hamstring Curl
2
7-10 reps
-
3
Hack Squat
2
5-7 reps
-
4
Leg Extension
2
10-13 reps
-
5
Hip Adductor (Machine)
2
10-13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Seated Hamstring Curl
2
7-10 reps
-
3
Hack Squat
2
5-7 reps
-
4
Leg Extension
2
10-13 reps
-
5
Hip Adductor (Machine)
2
10-13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Seated Hamstring Curl
2
7-10 reps
-
3
Hack Squat
2
5-7 reps
-
4
Leg Extension
2
10-13 reps
-
5
Hip Adductor (Machine)
2
10-13 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
-
2
AD Press (Smith Machine)
2 Sets
5-7 Reps
-
3
Pull-Up (Weighted)
2 Sets
5-7 Reps
-
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10-13 Reps
-
6
Bayesian Curl
2 Sets
7-10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
-
2
Seated Hamstring Curl
2 Sets
7-10 Reps
-
3
Hack Squat
2 Sets
5-7 Reps
-
4
Leg Extension
2 Sets
10-13 Reps
-
5
Hip Adductor (Machine)
2 Sets
10-13 Reps
-