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APRIL SHOWERS LOCK IN TO BECOME MAY FLOWERS

by Antonio B.

Program Description

The purpose of the program is to help maintain weight, while simultaneously helping build better muscle definition. It is also meant to give a nice balance between working different parts of the body through five distinct routines throughout the week. It includes a weekly progression of aiming to increase weight in most movements to provide challenge and minimize boredom in the repetitive nature that all good programs have. The peogram is also easily accessible due to its wide use of minimal equipment and simple format. This is a perfectly crafted program for anyone who is looking to start out calm and easy but slowly progress into intensifying the same movements.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 14, 2025 02:14
  • Last Edited
    Apr 14, 2025 02:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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 (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Abs Crunch (Weighted)
2
20 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Abs Crunch (Weighted)
2
20 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Abs Crunch (Weighted)
2
20 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Abs Crunch (Weighted)
2
20 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Abs Crunch (Weighted)
2
20 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Abs Crunch (Weighted)
2
20 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Wall Sit
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Wall Sit
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Wall Sit
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Wall Sit
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Wall Sit
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 8
4
Wall Sit
3
1 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Hammer Curl
2 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
12 Reps
@7
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
12 Reps
@8
4
Standing Calf Raise
2 Sets
20 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Lying Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
2 Sets
8 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
2
Abs Crunch (Weighted)
2 Sets
20 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Lying Leg Curl
3 Sets
12 Reps
@8
4
Wall Sit
3 Sets
1 Reps
@8