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Phase 1 Leke’s personal bodybuilding program

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Program Description

Hhh

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    130 minutes
  • Created
    Apr 19, 2025 06:13
  • Last Edited
    Jun 16, 2025 11:41
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Push Press (Barbell)
3
8 reps
RPE 6.5
3
Dips Between Chairs
3
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
5
T-Bar Row
3
12 reps
RPE 7.5
6
Lat Pulldown
3
15 reps
RPE 7.5
7A
Hammer Curl
3
15 reps
RPE 7.5
7B
Reverse Hyperextension
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Push Press (Barbell)
3
6 reps
RPE 6.5
3
Dips Between Chairs
4
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
5
T-Bar Row
4
10 reps
RPE 7.5
6
Lat Pulldown
4
12 reps
RPE 7.5
7A
Hammer Curl
3
12 reps
RPE 7.5
7B
Reverse Hyperextension
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Push Press (Barbell)
4
6 reps
RPE 6.5
3
Dips Between Chairs
4
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
5
T-Bar Row
4
10 reps
RPE 7.5
6
Lat Pulldown
4
12 reps
RPE 7.5
7A
Hammer Curl
3
12 reps
RPE 7.5
7B
Reverse Hyperextension
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-1 reps
85%
2
Push Press (Barbell)
4
5 reps
RPE 6.5
3
Dips Between Chairs
4
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
T-Bar Row
4
8 reps
RPE 7.5
6
Lat Pulldown
4
10 reps
RPE 7.5
7A
Hammer Curl
3
15 reps
RPE 7.5
7B
Reverse Hyperextension
3
25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-1 reps
90%
2
Push Press (Barbell)
3
5 reps
RPE 6.5
3
Dips Between Chairs
3
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
T-Bar Row
4
8 reps
RPE 7.5
6
Lat Pulldown
4
10 reps
RPE 7.5
7A
Hammer Curl
2
15 reps
RPE 7.5
7B
Reverse Hyperextension
2
25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Push Press (Barbell)
3
5 reps
RPE 6.5
3
Dips Between Chairs
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
T-Bar Row
2
10 reps
RPE 7.5
6
Lat Pulldown
2
10 reps
RPE 7.5
7A
Hammer Curl
2
15 reps
RPE 7.5
7B
Reverse Hyperextension
2
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
85%
90%
95%
100%
2
Push Press (Barbell)
4
6 reps
RPE 6.5
3
Dips Between Chairs
3
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
T-Bar Row
3
12 reps
RPE 7.5
6
Lat Pulldown
3
12 reps
RPE 7.5
7A
Hammer Curl
3
15 reps
RPE 7.5
7B
Reverse Hyperextension
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15-20 reps
RPE 10
2
Leg Curl
3
15 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 7.5
4
Good Morning
3
12 reps
RPE 6.5
5
Reverse Hyperextension
3
20 reps
RPE 6
6
Standing Calf Raise
3
25 reps
RPE 6
7A
Plank
3
0.4 mins
-
7B
Hanging Leg Raise
3
10 reps
RPE 6
7C
Side Plank
3
0.3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12-15 reps
RPE 10
2
Leg Curl
4
12 reps
RPE 7.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Good Morning
3
10 reps
RPE 6.5
5
Reverse Hyperextension
3
20 reps
RPE 6
6
Standing Calf Raise
4
20 reps
RPE 6
7A
Plank
3
0.4 mins
-
7B
Hanging Leg Raise
3
10 reps
RPE 6
7C
Side Plank
3
0.3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
RPE 10
2
Leg Curl
4
12 reps
RPE 7.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Good Morning
3
10 reps
RPE 6.5
5
Reverse Hyperextension
3
20 reps
RPE 6
6
Standing Calf Raise
4
20 reps
RPE 6
7A
Plank
3
1 mins
-
7B
Hanging Leg Raise
3
12 reps
RPE 6
7C
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10 reps
RPE 10
2
Leg Curl
4
10 reps
RPE 7.5
3
Leg Extension
4
10 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 6.5
5
Reverse Hyperextension
3
30 reps
RPE 6
6
Standing Calf Raise
5
20 reps
RPE 6
7A
Decline Crunch
3
15 reps
-
7B
Side Plank Rotations
3
1 mins
-
7C
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 7.5
3
Leg Extension
3
10 reps
RPE 7.5
4
Good Morning
2
8 reps
RPE 6.5
5
Reverse Hyperextension
2
25 reps
RPE 6
6
Standing Calf Raise
4
20 reps
RPE 6
7A
Hanging Leg Raise
2
12 reps
-
7B
Plank
2
1.3 mins
-
7C
Sit Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
2
10 reps
RPE 7.5
4
Good Morning
2
6 reps
RPE 6.5
5
Reverse Hyperextension
2
20 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7A
Dead Bug
2
10 reps
-
7B
Bird Dog
2
10 reps
-
7C
Side Plank
2
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 10
2
Leg Curl
4
12 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Good Morning
3
10 reps
RPE 6.5
5
Reverse Hyperextension
3
25 reps
RPE 6
6
Standing Calf Raise
4
25 reps
RPE 6
7A
Decline Crunch
3
20 reps
-
7B
Russian Twist
3
20 reps
-
7C
V-Up
3
20 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Push Press (Barbell)
3 Sets
8 Reps
@6.5
3
Dips Between Chairs
3 Sets
@8
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
5
T-Bar Row
3 Sets
12 Reps
@7.5
6
Lat Pulldown
3 Sets
15 Reps
@7.5
7A
Hammer Curl
3 Sets
15 Reps
@7.5
7B
Reverse Hyperextension
3 Sets
15 Reps
@7.5
Day 2
1
Leg Press
4 Sets
15-20 Reps
@10
2
Leg Curl
3 Sets
15 Reps
@7.5
3
Leg Extension
3 Sets
15 Reps
@7.5
4
Good Morning
3 Sets
12 Reps
@6.5
5
Reverse Hyperextension
3 Sets
20 Reps
@6
6
Standing Calf Raise
3 Sets
25 Reps
@6
7A
Plank
3 Sets
0.4 mins
-
7B
Hanging Leg Raise
3 Sets
10 Reps
@6
7C
Side Plank
3 Sets
0.3 mins
@6