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+10 HOLY POWER - Inspired by Natural Hypertrophy

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Program Description

lift's I like the most - I have put neck and abs first because otherwise I'm gonna skip it - I like squats and deadlifts but is not priority in this s program

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 17, 2024 10:32
  • Last Edited
    Jul 21, 2024 07:24

To Start The Program

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2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Shrug (Barbell)
3
6-10 reps
RPE 9
2A
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 9.5
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
snatch grip shrug
3
8-12 reps
RPE 9
2A
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Shrug (Barbell)
3
6-10 reps
RPE 9
2A
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 9.5
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
snatch grip shrug
3
8-12 reps
RPE 9
2A
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Shrug (Barbell)
3
6-10 reps
RPE 9
2A
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 9.5
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
snatch grip shrug
3
8-12 reps
RPE 9
2A
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Shrug (Barbell)
3
6-10 reps
RPE 9
2A
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 9.5
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
snatch grip shrug
3
8-12 reps
RPE 9
2A
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Shrug (Barbell)
3
6-10 reps
RPE 9
2A
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 9.5
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
snatch grip shrug
3
8-12 reps
RPE 9
2A
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Shrug (Barbell)
3
6-10 reps
RPE 9
2A
Lateral Raise (Cable)
3
8-12 reps
RPE 9
2B
Kroc Row
3
8-12 reps
RPE 9.5
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
snatch grip shrug
3
8-12 reps
RPE 9
2A
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
4
Ring Row (Weighted)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
3A
Neck Extension
3
15-20 reps
RPE 8
3B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Barbell Row
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Row (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Barbell Row
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Row (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Barbell Row
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Row (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Barbell Row
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Row (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Barbell Row
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Row (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Barbell Row
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Row (Weighted)
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
4-8 Reps
@10
1B
Shrug (Barbell)
3 Sets
6-10 Reps
@9
2A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@9.5
3A
Neck Curl
3 Sets
15-20 Reps
@8
3B
Hanging Leg Raise
3 Sets
15-20 Reps
@9
Day 3
1A
Squat (Barbell)
2 Sets
4-8 Reps
@9.5
1B
Face Pull
3 Sets
8-12 Reps
@9.5
2A
Deadlift (Barbell)
2 Sets
3-6 Reps
@9
2B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Barbell Row
3 Sets
6-10 Reps
@9
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
@9.5
1B
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
2A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
2B
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
3A
Neck Extension
3 Sets
15-20 Reps
@8
3B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@9
4
Ring Row (Weighted)
3 Sets
8-12 Reps
@9.5