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BoostcampPNG

P

by Izzul Rudy

Program Description

ATHLETICS & AESTHETICS

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2024 07:58
  • Last Edited
    Jul 23, 2024 03:11

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
Triceps
10.2%
Upper Back
10%
Biceps
9.8%
Quadriceps
9.6%
Chest
9.1%
Front Delts
8.7%
Hamstrings
8%
Lats
6.3%
Middle Delts
5.5%
Glutes
5.4%
Rear Delts
4.9%
Calves
4.7%
Abs
2.5%
Lower Back
2%
Forearms
1.6%
Adductors
1.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
15 reps
RPE 9
2
Preacher Curl (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Front Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
10
5-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
15 reps
RPE 9
2
Preacher Curl (Barbell)
3
15 reps
RPE 9
3
Tricep Extension (Barbell)
2
15 reps
RPE 9
4
Bicep Curl (Barbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Standing Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Squat (Barbell)
3
10 reps
RPE 9
5
Deadlift (Barbell)
3
10 reps
RPE 9
6
Ab Wheel
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
5-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 9
2
Rear Delt Fly (Machine)
5
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
4
Shrug (Dumbbell)
5
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 9
5
Bicep Curl (Barbell)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
10
5-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
10 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
5
10 reps
RPE 9
3
Tricep Extension (Cable)
5
10 reps
RPE 9
4
Tricep Pushdown (Cable)
5
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
RPE 9
2
Lying Leg Curl
3
10-15 reps
RPE 9
3
Standing Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
10 reps
RPE 9
2
Leg Extension
5
10 reps
RPE 9
3
Standing Calf Raise
5
10 reps
RPE 9
4
Calf Raise (Leg Press)
5
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 5
1
Military Press (Barbell)
3 Sets
5 Reps
@9
2
Upright Row (Barbell)
3 Sets
10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@9