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WAGYU A5 v3

by Bartlomiej F.
1 athletes joined

Program Description

Version 3

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2025 09:01
  • Last Edited
    Aug 26, 2025 09:35
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START THE PROGRAM
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82.5%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
87.5%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
92.5%
2
Leg Press
3
8-12 reps
RPE 7-8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Rear Delt Row
3
10-12 reps
RPE 8
7
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
77.5%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
82.5%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
4 reps
87.5%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
4
3 reps
92.5%
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Back Extension (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
77.5%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
82.8%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
87.5%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92.5%
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Push Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
7
Pallof Press
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
77.5%
2
Leg Press
3 Sets
8-12 Reps
@7-8
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
6
Rear Delt Row
3 Sets
10-12 Reps
@8
7
Plank
3 Sets
AMRAP
-
Day 2
1
Front Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
4 Sets
6 Reps
77.5%
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
7
Back Extension (Weighted)
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
77.5%
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Push Press (Barbell)
4 Sets
6 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
6
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@8
7
Pallof Press
3 Sets
AMRAP
-