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BoostcampPNG

A Poet's Practice

by Emil-August T.
1 athletes joined

Program Description

Re-read the tagline

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 18, 2025 01:51
  • Last Edited
    Apr 23, 2025 06:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
4
7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
4
7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
4
7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lying Leg Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
4 reps
RPE 6
2
Squat (Barbell)
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
7 reps
RPE 8
5
Lying Leg Curl
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Squat (Barbell)
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Lying Leg Curl
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lying Leg Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
4 reps
RPE 6
2
Squat (Barbell)
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
7 reps
RPE 8
5
Lying Leg Curl
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Squat (Barbell)
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Lying Leg Curl
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lying Leg Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
4 reps
RPE 6
2
Squat (Barbell)
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
7 reps
RPE 8
5
Lying Leg Curl
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Squat (Barbell)
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Lying Leg Curl
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 3
1
Power Clean
3 Sets
5 Reps
@6
2
Squat (Barbell)
4 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5
Lying Leg Curl
3 Sets
8 Reps
@8
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Back Extension (Weighted)
3 Sets
12 Reps
@8
4
Leg Extension
2 Sets
12-15 Reps
@8
5
Lying Leg Curl
2 Sets
12-15 Reps
@8
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8
3
Chin-Up (Weighted)
3 Sets
4-8 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8
6
Chest Fly (Machine)
2 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
7 Reps
@8
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@8
3
Overhead Press (Machine)
3 Sets
10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@8