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BoostcampPNG

Shaun have Patience

by Miguel D.

Program Description

build stability for the heavier phase of training which will be coming next.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2025 02:16
  • Last Edited
    Oct 28, 2025 03:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Hamstrings
10.5%
Front Delts
8.6%
Glutes
8.4%
Biceps
8.4%
Chest
8%
Upper Back
7.8%
Triceps
7.4%
Lats
7.2%
Calves
6%
Abs
4.2%
Middle Delts
4%
Adductors
2.4%
Lower Back
1.8%
Abductors
1.2%
Rear Delts
1.2%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5-6.5
RPE 6.5-7.5
RPE 7.5-8.5
RPE 8.5-9
2
Reverse Lunge (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8.5-9.5
3
Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5.5-6.5
RPE 6.5-7
RPE 7-8
4
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9.5
5
Standing Calf Raise
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-10 reps
RPE 5.5-6
RPE 6-6.5
RPE 6.5-7
RPE 7-8.5
2
Chest Fly (Cable)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8.5
3
Overhead Extension (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-6.5
RPE 6.5-7
RPE 7-7.5
4
Tricep Rope Push Down (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 7.5-8.5
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6.5-7.5
RPE 7-8
6
Lu Raise
2
6-10 reps
RPE 6.5-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-5.5
RPE 6-6.5
RPE 6.5-7
RPE 7.5-8.5
2
Wide Grip Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
RPE 5-5.5
RPE 6-6.5
RPE 6.5-7
RPE 7.5-8
3
Grounded Face Pulls
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
4A
Concentration Curl
2
10-12 reps
RPE 7-7.5
4B
Bayesian Curl
1
1
10-12 reps
8-10 reps
RPE 7.5-8
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5-6.5
RPE 6.5-7.5
RPE 7.5-8.5
RPE 8.5-9
2
Reverse Lunge (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8.5-9.5
3
Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5.5-6.5
RPE 6.5-7
RPE 7-8
4
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9.5
5
Standing Calf Raise
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-10 reps
RPE 5.5-6
RPE 6-6.5
RPE 6.5-7
RPE 7-8.5
2
Chest Fly (Cable)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8.5
3
Overhead Extension (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-6.5
RPE 6.5-7
RPE 7-7.5
4
Tricep Rope Push Down (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 7.5-8.5
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6.5-7.5
RPE 7-8
6
Lu Raise
2
6-10 reps
RPE 6.5-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-5.5
RPE 6-6.5
RPE 6.5-7
RPE 7.5-8.5
2
Wide Grip Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
RPE 5-5.5
RPE 6-6.5
RPE 6.5-7
RPE 7.5-8
3
Grounded Face Pulls
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
4A
Concentration Curl
2
10-12 reps
RPE 7-7.5
4B
Bayesian Curl
1
1
10-12 reps
8-10 reps
RPE 7.5-8
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5-6.5
RPE 6.5-7.5
RPE 7.5-8.5
RPE 8.5-9
2
Reverse Lunge (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8.5-9.5
3
Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5.5-6.5
RPE 6.5-7
RPE 7-8
4
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 8.5-9.5
5
Standing Calf Raise
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Crunch W/ Alternating Leg Extension
1
1
1
0.75 mins
0.75 mins
0.75 mins
RPE 7
RPE 7.5
RPE 8
1B
Bicycle Crunch
1
1
1
0.75 mins
0.75 mins
0.75 mins
RPE 7
RPE 7.5
RPE 8
2A
Superman
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 7.5
RPE 8
RPE 8.5
2B
Bird Dog
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 7.5
RPE 8
RPE 8.5
3
Battle Ropes
2
1 mins
RPE 6.5-8.5
4
Med Ball Slam
1
1 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Crunch W/ Alternating Leg Extension
1
1
1
0.75 mins
0.75 mins
0.75 mins
RPE 7
RPE 7.5
RPE 8
1B
Bicycle Crunch
1
1
1
0.75 mins
0.75 mins
0.75 mins
RPE 7
RPE 7.5
RPE 8
2A
Superman
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 7.5
RPE 8
RPE 8.5
2B
Bird Dog
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 7.5
RPE 8
RPE 8.5
3
Battle Ropes
2
1 mins
RPE 6.5-8.5
4
Med Ball Slam
1
1 mins
RPE 6-8
Week 1
1 / 3 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
@5-6.5
@6.5-7.5
@7.5-8.5
@8.5-9
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
8-10 Reps
@5-6.5
@7-7.5
@7.5-8
@8.5-9.5
3
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@5.5-6.5
@6.5-7
@7-8
4
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@8.5-9.5
5
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@8-9