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BoostcampPNG

Perfect science based

by Anton Razumov

Program Description

Experience

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Apr 14, 2025 02:32
  • Last Edited
    May 18, 2025 04:28
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Cable Crossover
3
10-15 reps
RPE 8-10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 8-10
5
Deficit Push Up
1
AMRAP
RPE 10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
8
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-10
9
Tricep Kickback
3
8-12 reps
RPE 8-10
10
Push Up
1
AMRAP
RPE 10
11
Stretching
1
5-15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 reps
RPE 10
2
Reverse Hyperextension
3
10-15 reps
RPE 8-10
3
Deadlift (Barbell)
3
5-8 reps
RPE 8-10
4
Front Squat (Barbell)
3
4-8 reps
RPE 8-10
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8-10
6
Seated Hamstring Curl
2
10-15 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8-10
10
Rear Delt Row
3
10-12 reps
RPE 8-10
11
Stretching
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Scapular Pull-Up
1
AMRAP
RPE 10
3
Seated Wide-Grip Row (Cable)
3
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
5
Incline Pushdown (Cable)
3
8-10 reps
RPE 10
6
Straight Arm Pulldown
3
8-10 reps
RPE 10
7
Lying Pullover (Cable)
1
AMRAP
RPE 10
8
Pull-Up (Band)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
10
Hammer Curl
3
10-12 reps
RPE 10
11
Face Away Cable Curl
3
10-12 reps
RPE 10
12
Underhand Lat Pulldown
1
10 reps
RPE 10
13
Stretching
1
5-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Band Pull Apart
2
AMRAP
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Cable Crossover
3
10-12 reps
RPE 8-10
5
Incline Cable Chest Press
3
8-12 reps
RPE 8-10
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7
Push Up
1
AMRAP
RPE 10
8
Lying Pullover (Cable)
3
6-8 reps
RPE 8-10
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
11
Dips Between Chairs
1
AMRAP
RPE 10
12
Stretching
1
5-15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 8-10
2
Squat (Barbell)
3
5-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 8-10
4
Squat (Dumbbell)
3
8-12 reps
RPE 8-10
5
Glute-Ham Raise
1
10-15 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 8-10
7
Overhead Press (Barbell)
3
6-8 reps
RPE 8-10
8
One Arm Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8-10
9
Seated Front Raise
3
10-12 reps
RPE 8-10
10
Face Pull
3
10-12 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Face Pull
2
10-15 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
5
Kroc Row
3
8-10 reps
RPE 10
6
Single Arm High Row (Cable)
1
AMRAP
RPE 10
7
Inverted Row
1
AMRAP
RPE 10
8
Stretching
1
5-15 mins
RPE 10
9
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
10
Spider Curl
3
10-12 reps
RPE 10
11
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 4
1
Stretching
1 Set
10-15 Reps
@10
Day 6
1
Squat (Bodyweight)
2 Sets
10-15 Reps
@8-10
2
Squat (Barbell)
3 Sets
5-8 Reps
@8-10
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@8-10
4
Squat (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Glute-Ham Raise
1 Set
10-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-15 Reps
@8-10
7
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-10
8
One Arm Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
@8-10
9
Seated Front Raise
3 Sets
10-12 Reps
@8-10
10
Face Pull
3 Sets
10-12 Reps
@8-10
Day 7
1
Jump Rope
1 Set
5-10 mins
@10
2
Face Pull
2 Sets
10-15 Reps
@8-10
3
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@10
5
Kroc Row
3 Sets
8-10 Reps
@10
6
Single Arm High Row (Cable)
1 Set
AMRAP
@10
7
Inverted Row
1 Set
AMRAP
@10
8
Stretching
1 Set
5-15 mins
@10
9
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
@10
10
Spider Curl
3 Sets
10-12 Reps
@10
11
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
12
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
Day 1
1
Jump Rope
1 Set
5-10 mins
@10
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8-10
3
Cable Crossover
3 Sets
10-15 Reps
@8-10
4
Floor Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@8-10
5
Deficit Push Up
1 Set
AMRAP
@10
6
Dip (Bodyweight)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8-10
8
Lying Tricep Extension (Barbell)
3 Sets
6-10 Reps
@8-10
9
Tricep Kickback
3 Sets
8-12 Reps
@8-10
10
Push Up
1 Set
AMRAP
@10
11
Stretching
1 Set
5-15 mins
@10
Day 2
1
Jump Rope
1 Set
5-10 Reps
@10
2
Reverse Hyperextension
3 Sets
10-15 Reps
@8-10
3
Deadlift (Barbell)
3 Sets
5-8 Reps
@8-10
4
Front Squat (Barbell)
3 Sets
4-8 Reps
@8-10
5
Reverse Lunge (Dumbbell)
3 Sets
10-12 Reps
@8-10
6
Seated Hamstring Curl
2 Sets
10-15 Reps
@8-10
7
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
8
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
9
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8-10
10
Rear Delt Row
3 Sets
10-12 Reps
@8-10
11
Stretching
1 Set
10-15 Reps
@10
Day 3
1
Jump Rope
1 Set
5-10 mins
@10
2
Scapular Pull-Up
1 Set
AMRAP
@10
3
Seated Wide-Grip Row (Cable)
3 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@10
5
Incline Pushdown (Cable)
3 Sets
8-10 Reps
@10
6
Straight Arm Pulldown
3 Sets
8-10 Reps
@10
7
Lying Pullover (Cable)
1 Set
AMRAP
@10
8
Pull-Up (Band)
1 Set
AMRAP
@10
9
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
10
Hammer Curl
3 Sets
10-12 Reps
@10
11
Face Away Cable Curl
3 Sets
10-12 Reps
@10
12
Underhand Lat Pulldown
1 Set
10 Reps
@10
13
Stretching
1 Set
5-15 mins
@10
Day 5
1
Jump Rope
1 Set
5-10 mins
@10
2
Band Pull Apart
2 Sets
AMRAP
@10
3
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
4
Cable Crossover
3 Sets
10-12 Reps
@8-10
5
Incline Cable Chest Press
3 Sets
8-12 Reps
@8-10
6
Dip (Bodyweight)
1 Set
AMRAP
@10
7
Push Up
1 Set
AMRAP
@10
8
Lying Pullover (Cable)
3 Sets
6-8 Reps
@8-10
9
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
10
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
11
Dips Between Chairs
1 Set
AMRAP
@10
12
Stretching
1 Set
5-15 mins
@10