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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
    May 01, 2025 03:04
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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
2 months ago
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
Groypa glow up🥶