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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.
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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
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Star
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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
-