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BoostcampPNG

Gains R Us

by Lewis Y.

Program Description

I wanted to try a workout that uses more supersets so I thought this would be a fun change.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 08:24
  • Last Edited
    Sep 30, 2024 12:03
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
1B
Pullover (Dumbbell)
4
8 reps
2A
Seated Overhead Press (Barbell)
4
6 reps
2B
Cable Crunch
4
8 reps
3A
Tricep Rope Push Down (Cable)
4
10 reps
3B
Chest Supported Row (Machine)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
2
Clean Deadlift
4
6 reps
3
Leg Press
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
4
10 reps
1B
Lateral Raise (Cable)
4
10 reps
2A
JM Press
4
8 reps
2B
Overhead Tricep Extension (Cable)
4
8 reps
3A
Dip (Assisted)
4
4 reps
3B
Lat Pulldown
4
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Calf Raise (Leg Press)
4
10 reps
3
Leg Extension
4
10 reps
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
6 Reps
1B
Pullover (Dumbbell)
4 Sets
8 Reps
2A
Seated Overhead Press (Barbell)
4 Sets
6 Reps
2B
Cable Crunch
4 Sets
8 Reps
3A
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
3B
Chest Supported Row (Machine)
4 Sets
10 Reps
Day 3
1A
Hammer Curl (Cable)
4 Sets
10 Reps
1B
Lateral Raise (Cable)
4 Sets
10 Reps
2A
JM Press
4 Sets
8 Reps
2B
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
3A
Dip (Assisted)
4 Sets
4 Reps
3B
Lat Pulldown
4 Sets
8 Reps
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
2
Calf Raise (Leg Press)
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
Day 2
1
Seated Hamstring Curl
4 Sets
8 Reps
2
Clean Deadlift
4 Sets
6 Reps
3
Leg Press
4 Sets
8 Reps