logo
BoostcampPNG

Deck of Cards(Posterior Focused)♣️♥️♠️♦️

by BoomChak
1 athletes joined

Program Description

The purpose of your program is to maximise muscle growth (hypertrophy) while maintaining a lean physique, with a strong emphasis on posterior-chain development to correct common muscular imbalances, improve functional strength, and enhance overall aesthetics.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 10:10
  • Last Edited
    Jun 18, 2025 07:58

Summary

Unleash your strength with the Deck of Cards workout program, designed to sculpt and strengthen your posterior chain over six weeks. Comprising four sessions per week, this program incorporates a variety of exercises, including machine and bodyweight movements, to target your back, arms, and chest. Each workout features innovative supersets to maximize efficiency and intensity, ensuring you stay engaged and challenged. Get ready to transform your physique and elevate your lifting game!
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-8 reps
10-15 reps
-
-
2
Dip (Weighted)
2
1
6-8 reps
10-15 reps
-
-
3A
Chest Fly (Machine)
1
1
6-8 reps
10-15 reps
-
-
3B
Push Up
2
-
4
Chest Supported Row (Machine)
2
1
6-8 reps
10-15 reps
-
-
5
Underhand Lat Pulldown
2
1
6-8 reps
10-15 reps
-
-
6A
Incline Curl (Dumbbell)
2
1
6-8 reps
10-15 reps
-
-
6B
French Press
2
1
6-8 reps
10-15 reps
-
-
7A
Hammer Curl (Cable)
2
1
6-8 reps
10-15 reps
-
-
7B
Tricep Rope Push Down (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
10-15 reps
-
-
2
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
3
Bulgarian Smith Squat
1
1
6-8 reps
10-15 reps
-
-
4
Hip Thrust (Machine)
2
1
8-10 reps
10-15 reps
-
-
5
Partial Calf Raise
1
2
8-10 reps
15-20 reps
-
-
6
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
1
6-8 reps
10-15 reps
-
-
3
Rear Delt Fly (Cable)
1
2
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
10-15 reps
-
-
5
French Press
2
1
6-8 reps
10-15 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
6-8 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
10-15 reps
-
-
-
2
Seated Row (Cable)
2
1
6-8 reps
10-15 reps
-
-
3
Lat Prayer
2
2
8-10 reps
10-15 reps
-
-
4
Trap Bar Deadlift
1
1
4-6 reps
6-8 reps
-
-
5
Bicep Curl (Machine)
1
1
1
6-8 reps
8-10 reps
10-15 reps
-
-
-
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
10-15 reps
-
-
7
Farmer's Walk (Weighted)
3
1-2 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Dip (Weighted)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
3A
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
3B
Push Up
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
5
Underhand Lat Pulldown
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
6A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
6B
French Press
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
7A
Hammer Curl (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
7B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
Day 2
1
Leg Extension
1 Set
1 Set
8-10 Reps
10-15 Reps
-
-
2
Hack Squat
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Bulgarian Smith Squat
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
4
Hip Thrust (Machine)
2 Sets
1 Set
8-10 Reps
10-15 Reps
-
-
5
Partial Calf Raise
1 Set
2 Sets
8-10 Reps
15-20 Reps
-
-
6
Ab Wheel
3 Sets
-
Day 3
1
Lateral Raise (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
2
Shoulder Press (Plate Loaded)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
3
Rear Delt Fly (Cable)
1 Set
2 Sets
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
5
French Press
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-15 Reps
-
-
-
2
Seated Row (Cable)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
3
Lat Prayer
2 Sets
2 Sets
8-10 Reps
10-15 Reps
-
-
4
Trap Bar Deadlift
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-15 Reps
-
-
-
6
Preacher Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
10-15 Reps
-
-
7
Farmer's Walk (Weighted)
3 Sets
1-2 mins
-