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The Befor-Heh program

by Rayan H.

Program Description

Reach the base lvl where i can do dips, pull ups and pistol squats Using assisted versions, use either home equipments like window+cheer+thick gloves... or gym equipments.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 07:49
  • Last Edited
    Sep 29, 2024 11:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.4%
Lats
12.9%
Triceps
12.3%
Upper Back
11.6%
Glutes
9%
Chest
7.1%
Front Delts
6.5%
Calves
6.5%
Biceps
5.2%
Hamstrings
5.2%
Abs
2.6%
Middle Delts
1.9%
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1-10 reps
RPE 9-10
2
Pike Push Up
1
1-15 reps
RPE 9.5-10
3
Push Up
1
5-15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1-10 reps
RPE 9.5-10
2
Pull-Up (Assisted)
2
20-180 secs
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
20-100 reps
RPE 9.5-10
2
Calf Raise (Bodyweight)
2
10-60 reps
RPE 9-10
3
Sissy Squat
2
5-10 reps
RPE 9.5-10
4
Pistol Squat
2
1-10 reps
RPE 8-8.5
Week 1
1 / 4 Weeks
Day 1
1
Dip (Assisted)
2 Sets
1-10 Reps
@9-10
2
Pike Push Up
1 Set
1-15 Reps
@9.5-10
3
Push Up
1 Set
5-15 Reps
@9.5-10
Day 2
1
Pull-Up (Assisted)
2 Sets
1-10 Reps
@9.5-10
2
Pull-Up (Assisted)
2 Sets
20-180 secs
@9.5-10
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
20-100 Reps
@9.5-10
2
Calf Raise (Bodyweight)
2 Sets
10-60 Reps
@9-10
3
Sissy Squat
2 Sets
5-10 Reps
@9.5-10
4
Pistol Squat
2 Sets
1-10 Reps
@8-8.5