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glop

by Adith

Program Description

no smol

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 12:13
  • Last Edited
    Jul 10, 2025 01:22

Summary

Transform your physique with the "glop" program, an 8-week strength training journey designed for those ready to take their fitness to the next level. Committing just four days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring targeted exercises like weighted dips, Bulgarian split squats, and T-bar rows. Each session is crafted to challenge your muscles and boost your strength, ensuring you stay motivated and on track to achieve your goals. Get ready to build power and endurance in a supportive, structured environment!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
T-Bar Row
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2-4 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Lying Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Seated Row (Cable)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Hammer Curl (Cable)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
2-4 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-6 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
2-4 Reps
@9
2
T-Bar Row
2 Sets
4-6 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@9
4
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
4-6 Reps
@9
6
Preacher Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
Day 2
1
Stiff Leg Deadlift
1 Set
2-4 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
3
Lying Leg Curl
2 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
2 Sets
6-8 Reps
@9
Day 3
1
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@9
3
Seated Row (Cable)
2 Sets
6-8 Reps
@9
4
Pec Deck (Machine)
2 Sets
6-8 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
6
Hammer Curl (Cable)
2 Sets
6-8 Reps
@9
Day 4
1
Bulgarian Split Squat (Dumbbell)
2 Sets
2-4 Reps
@9
2
Leg Extension
2 Sets
6-8 Reps
@9
3
Stiff Leg Deadlift
2 Sets
4-6 Reps
@9
4
Lying Leg Curl
2 Sets
6-8 Reps
@9
5
Standing Calf Raise
2 Sets
6-8 Reps
@9