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BoostcampPNG

Amr

by Nathan R.

Program Description

Jabba jabba

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2024 08:55
  • Last Edited
    Apr 05, 2025 05:36

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Zercher Squat (Barbell)
2
1
5 reps
15 reps
RPE 6
RPE 10
2
Squat (Barbell)
2
10 reps
55%
3
Squat (Barbell)
2
1
5 reps
8 reps
45%
45%
4
Reverse Hyperextension
5
15 reps
RPE 6
5
Leg Extension
5
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Squat (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Squat (Barbell)
2
1
5 reps
8 reps
55%
50%
4
Reverse Hyperextension
4
15 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
65%
55%
45%
3
Reverse Hyperextension
3
15 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
94%
2
Squat (Barbell)
5
5 reps
83%
3
Zercher Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
96%
97%
2
Squat (Barbell)
3
6 reps
83%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Zercher Squat (Barbell)
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Squat (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Squat (Barbell)
2
1
5 reps
8 reps
55%
50%
4
Reverse Hyperextension
4
15 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
65%
55%
45%
3
Reverse Hyperextension
3
15 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
5 reps
15 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
10 reps
55%
3
Pin Press Bench (Barbell)
2
1
5 reps
8 reps
RPE 6
RPE 8
4
Spoto Press
3
6 reps
RPE 6
5
Tricep Extension (Cable)
5
15 reps
RPE 6
6
Bicep Curl (EZ Bar)
5
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Pin Press Bench (Barbell)
2
1
5 reps
8 reps
RPE 6
RPE 8
4
Spoto Press
3
6 reps
RPE 6
5
Tricep Extension (Cable)
4
15 reps
RPE 6
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2
Pin Press Bench (Barbell)
2
2
5 reps
8 reps
RPE 6
RPE 8
3
Spoto Press
4
6 reps
RPE 6
4
Tricep Extension (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
1 reps
5 reps
94%
83%
2
Pin Press Bench (Barbell)
3
8 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
94%
95%
96%
2
Pin Press Bench (Barbell)
4
8 reps
RPE 8
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Pin Press Bench (Barbell)
5
8 reps
RPE 8
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Pin Press Bench (Barbell)
2
1
5 reps
8 reps
RPE 6
RPE 8
4
Spoto Press
3
6 reps
RPE 6
5
Tricep Extension (Cable)
4
15 reps
RPE 6
6
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
75%
65%
55%
2
Pin Press Bench (Barbell)
2
2
5 reps
8 reps
RPE 6
RPE 8
3
Spoto Press
4
6 reps
RPE 6
4
Tricep Extension (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
5 reps
15 reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
10 reps
55%
3
Deadlift (Barbell)
2
1
5 reps
8 reps
45%
45%
4
Seated Row (Cable)
5
15 reps
RPE 6
5
Leg Curl
5
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Deadlift (Barbell)
2
1
5 reps
8 reps
55%
45%
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Leg Curl
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
75%
65%
55%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
8 reps
65%
55%
45%
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
1 reps
5 reps
94%
83%
2
Good Morning
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
94%
95%
96%
2
Good Morning
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Good Morning
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Deadlift (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Deadlift (Barbell)
2
1
5 reps
8 reps
55%
45%
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Leg Curl
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
75%
65%
55%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
8 reps
65%
55%
45%
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
2
1
5 reps
15 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
10 reps
55%
3
Spoto Press
2
1
5 reps
8 reps
RPE 6
RPE 8
4
Lat Pulldown
3
6 reps
RPE 6
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
5
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Spoto Press
2
1
5 reps
8 reps
RPE 6
RPE 8
4
Lat Pulldown
3
6 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
15 reps
RPE 10
2
Overhead Press (Barbell)
4
10 reps
55%
3
Spoto Press
2
2
5 reps
8 reps
RPE 6
RPE 8
4
Lat Pulldown
4
6 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5
1 reps
5 reps
94%
83%
2
Behind-the-Neck Push Press
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
94%
95%
96%
2
Behind-the-Neck Push Press
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
94%
2
Behind-the-Neck Push Press
5
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
5 reps
15 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
10 reps
10 reps
65%
55%
3
Spoto Press
2
1
5 reps
8 reps
RPE 6
RPE 8
4
Lat Pulldown
3
6 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
15 reps
RPE 10
2
Overhead Press (Barbell)
4
10 reps
55%
3
Spoto Press
2
2
5 reps
8 reps
RPE 6
RPE 8
4
Lat Pulldown
4
6 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Zercher Squat (Barbell)
2 Sets
1 Set
5 Reps
15 Reps
@6
@10
2
Squat (Barbell)
2 Sets
10 Reps
55%
3
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
45%
45%
4
Reverse Hyperextension
5 Sets
15 Reps
@6
5
Leg Extension
5 Sets
15 Reps
@6
Day 2
1
Bench Press (Wide Grip)
2 Sets
1 Set
5 Reps
15 Reps
@6
@10
2
Bench Press (Barbell)
2 Sets
10 Reps
55%
3
Pin Press Bench (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@6
@8
4
Spoto Press
3 Sets
6 Reps
@6
5
Tricep Extension (Cable)
5 Sets
15 Reps
@6
6
Bicep Curl (EZ Bar)
5 Sets
15 Reps
@6
Day 3
1
Good Morning
2 Sets
1 Set
5 Reps
15 Reps
@6
@10
2
Deadlift (Barbell)
2 Sets
10 Reps
55%
3
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
45%
45%
4
Seated Row (Cable)
5 Sets
15 Reps
@6
5
Leg Curl
5 Sets
15 Reps
@6
Day 4
1
Behind-the-Neck Push Press
2 Sets
1 Set
5 Reps
15 Reps
@6
@10
2
Overhead Press (Barbell)
2 Sets
10 Reps
55%
3
Spoto Press
2 Sets
1 Set
5 Reps
8 Reps
@6
@8
4
Lat Pulldown
3 Sets
6 Reps
@6
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@6
6
Bicep Curl (Dumbbell)
5 Sets
15 Reps
@6