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Xjxioxijxxkx

by Groypa glow up🥶
1 athletes joined
5.0
(1 rating)

Program Description

Yay

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 22, 2025 02:37
  • Last Edited
    Jun 18, 2025 10:39

Summary

Unleash your strength with the Xjxioxijxxkx program, a comprehensive 8-week training plan designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including Deadlifts, Overhead Presses, and Walking Lunges, all aimed at building muscle and enhancing overall fitness. Each session is structured to maximize intensity and ensure progressive overload, helping you break through plateaus and achieve your goals. Equip yourself for success with a full gym setup and get ready to transform your physique!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 8
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Abs Crunch (Weighted)
2
1
12 reps
12 reps
RPE 7
RPE 10
7
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Abs Crunch (Weighted)
2 Sets
1 Set
12 Reps
12 Reps
@7
@10
7
Skull Crusher (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@10
3
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Groypa glow up🥶Age 24, Man
4 months ago
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
Groypa glow up🥶