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Nytt 2

by Guttorm jensen
1 athletes joined

Program Description

Morro

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Bodyweight Fitness, Powerbuilding, Powerlifting, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 05, 2026 04:53
  • Last Edited
    Mar 05, 2026 06:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Chest
14.1%
Front Delts
12.5%
Hamstrings
11.6%
Glutes
11%
Quadriceps
9.7%
Lats
7.4%
Upper Back
6.6%
Lower Back
4.9%
Biceps
4.1%
Abs
2.5%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
80%
2
Front Squat (Barbell)
6
2 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
80%
2
Front Squat (Barbell)
6
2 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
82.5%
2
Front Squat (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
82.5%
2
Front Squat (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
85%
2
Front Squat (Barbell)
6
4 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
85%
2
Front Squat (Barbell)
6
4 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
87.5%
2
Front Squat (Barbell)
6
2 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
87.5%
2
Front Squat (Barbell)
6
2 reps
80%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-8
4
Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pullover (Cable)
4
15 reps
-
1B
Lat Pulldown
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Barbell Row
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
18 reps
17 reps
16 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
80%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
80%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2 reps
85%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2 reps
85%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2 reps
87.5%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2 reps
87.5%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2 reps
90%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
1 reps
100%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Leg Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
90%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
90%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
92.5%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
92.5%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
95%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
95%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
100%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
100%
2
Romanian Deadlift (Barbell)
5
6 reps
-
3
Lat Pulldown
4
8 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
80%
80%
80%
80%
80%
80%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
80%
80%
80%
80%
80%
80%
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
4
Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 2
1A
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
80%
80%
80%
80%
80%
80%
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
90%
90%
90%
90%
90%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-