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Basic strength program by @500acrewale

by Shiv Thakur
1 athletes joined

Program Description

Don’t wanna explain.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 14, 2024 02:47
  • Last Edited
    Sep 16, 2024 02:16
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
1
10 reps
10 reps
60%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
70%
80%
90%
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
1
10 reps
10 reps
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
3 reps
1 reps
1 reps
80%
90%
100%
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
1
10 reps
10 reps
70%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
70%
80%
90%
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
2 reps
80%
85%
95%
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@10
@9
@8.5
2
JM Press (Smith Machine)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@8.5
3
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
15 Reps
@10
@9
@8.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
13 Reps
15 Reps
@9.5
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
2
Sprint
2 Sets
0.5 mins
@10
Day 2
1
Dip (Bodyweight)
2 Sets
10 Reps
@10
2
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9
3
Incline Chest Press (Machine)
1 Set
1 Set
10 Reps
15 Reps
@9.5
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Chest Press (Machine)
2 Sets
13 Reps
@9.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
65%
75%
85%
2
Leg Curl
2 Sets
10 Reps
@7.5
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@9
@10
4
Lunge (Dumbbell)
1 Set
2 Reps
@9.5
5
Hip Adductor (Machine)
1 Set
1 Set
15 Reps
10 Reps
@8.5
@9
Day 1
1
Good Morning (Bodyweight)
1 Set
10 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
65%
75%
85%
3
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
13 Reps
@9.5
@9
@8
4
Squat (Paused)
1 Set
1 Set
10 Reps
10 Reps
60%
65%