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travvy program v3 ul

by travvy
2 athletes joined

Program Description

get strong

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 05, 2025 02:40
  • Last Edited
    Mar 10, 2025 11:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4B
Cable Crunch
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
8-12 reps
RPE 9.5
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Press (Machine)
2
6-10 reps
RPE 9
4
Face Pull
2
6-10 reps
RPE 9
5A
Skull Crusher
2
6-10 reps
RPE 9
5B
Hammer Curl
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-8 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
3
Chest Fly (Cable)
2
6-10 reps
RPE 9
4
Lateral Raise (Cable)
2
6-10 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
5B
Cable Crunch
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3A
Hip Adductor (Machine)
2
6-10 reps
RPE 9
3B
Hip Abductor (Machine)
2
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9
4A
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4B
Cable Crunch
2 Sets
6-10 Reps
@9
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@9
Day 4
1
Bench Press (Close Grip)
2 Sets
5-8 Reps
@9
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
3
Chest Fly (Cable)
2 Sets
6-10 Reps
@9
4
Lateral Raise (Cable)
2 Sets
6-10 Reps
@9
5A
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@9
5B
Cable Crunch
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Seated Hamstring Curl
2 Sets
6-10 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
8-12 Reps
@9.5
5
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
6-10 Reps
@9
3
Chest Press (Machine)
2 Sets
6-10 Reps
@9
4
Face Pull
2 Sets
6-10 Reps
@9
5A
Skull Crusher
2 Sets
6-10 Reps
@9
5B
Hammer Curl
2 Sets
6-10 Reps
@9
6
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9
2
Leg Extension
2 Sets
6-10 Reps
@9
3A
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9
3B
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
4
Lat Pulldown
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
2 Sets
6-10 Reps
@9