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BoostcampPNG

Years Of Pain And Sacrifice

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Program Description

I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times -Bruce Lee

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 02:36
  • Last Edited
    Oct 19, 2025 03:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Front Delts
9.4%
Middle Delts
8.9%
Triceps
8.9%
Lats
8.7%
Hamstrings
7.8%
Biceps
7.5%
Chest
7.4%
Quadriceps
6.6%
Abs
5.8%
Glutes
5.4%
Rear Delts
4.5%
Calves
2.5%
Adductors
1.8%
Lower Back
1.5%
Forearms
1%
Abductors
0.4%
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Lateral Raise (Cable)
4
10-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
7
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
5-7 reps
RPE 10
2
Barbell Row
4
4-6 reps
-
3
Seated Row (Cable)
3
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
3
Leg Press
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Lying Leg Curl
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
10-12 reps
RPE 10
7
Cable Crunch
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Chin-Up (Weighted)
3
4-6 reps
RPE 10
3
Overhead Press (Barbell)
3
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Lat Pulldown
4 Sets
5-7 Reps
@10
2
Barbell Row
4 Sets
4-6 Reps
-
3
Seated Row (Cable)
3 Sets
6-8 Reps
@10
4
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@10
5
Face Pull
3 Sets
10-12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
7
Hammer Curl (Cable)
3 Sets
8-10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@10
3
Leg Press
3 Sets
6-8 Reps
@10
4
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@10
5
Lying Leg Curl
4 Sets
10-12 Reps
@10
6
Standing Calf Raise
4 Sets
10-12 Reps
@10
7
Cable Crunch
3 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Paused)
4 Sets
3-5 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
5-7 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-7 Reps
@10
4
Lateral Raise (Cable)
4 Sets
10-12 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
7
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Chin-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Overhead Press (Barbell)
3 Sets
5-7 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10