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BoostcampPNG

Off-Season Building phase

by Josh L.
4.0
(1 rating)

Program Description

Work on building muscle through high volume with this short power building phase. This program leads into my peaking program. These 4 weeks are to be done with no belt, knee wraps, wrist wraps, or wrist straps.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 12, 2024 12:48
  • Last Edited
    Jun 07, 2025 01:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Quadriceps
10.1%
Hamstrings
10.1%
Glutes
9.4%
Lats
9.4%
Chest
7.2%
Biceps
7.2%
Triceps
5.8%
Adductors
5%
Front Delts
5%
Abductors
4.3%
Rear Delts
4.3%
Calves
3.6%
Middle Delts
3.6%
Abs
1.4%
Lower Back
1.4%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Leg Press
3
20 reps
RPE 8-10
3
Hip Adductor (Machine)
3
10 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10 reps
RPE 8-10
5
Seated Calf Raise
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Leg Press
3
20 reps
RPE 8-10
3
Hip Adductor (Machine)
3
10 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10 reps
RPE 8-10
5
Seated Calf Raise
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Leg Press
3
20 reps
RPE 8-10
3
Hip Adductor (Machine)
3
10 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10 reps
RPE 8-10
5
Seated Calf Raise
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Leg Press
3
20 reps
RPE 8-10
3
Hip Adductor (Machine)
3
10 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10 reps
RPE 8-10
5
Seated Calf Raise
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
20 reps
RPE 8-10
3
Seated Row (Cable)
3
10-15 reps
RPE 8-10
4
Lat Pulldown
3
10-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
20 reps
RPE 8-10
3
Seated Row (Cable)
3
10-15 reps
RPE 8-10
4
Lat Pulldown
3
10-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
20 reps
RPE 8-10
3
Seated Row (Cable)
3
10-15 reps
RPE 8-10
4
Lat Pulldown
3
10-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
20 reps
RPE 8-10
3
Seated Row (Cable)
3
10-15 reps
RPE 8-10
4
Lat Pulldown
3
10-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Leg Press
3 Sets
20 Reps
@8-10
3
Hip Adductor (Machine)
3 Sets
10 Reps
@8-10
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8-10
5
Seated Calf Raise
3 Sets
10-15 Reps
@8-10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Rolling Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@8-10
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8-10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@8-10
6
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Lying Leg Curl
3 Sets
20 Reps
@8-10
3
Seated Row (Cable)
3 Sets
10-15 Reps
@8-10
4
Lat Pulldown
3 Sets
10-15 Reps
@8-10
5
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Josh L.Age 25, Man
a year ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
The numbers went up almost every week. And the recovery between workouts was very manageable