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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.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Quadriceps
12.2%
Triceps
12.1%
Chest
12%
Glutes
10.3%
Hamstrings
9.3%
Middle Delts
6.6%
Biceps
5.7%
Lower Back
5.6%
Lats
3.5%
Abs
3.3%
Upper Back
3.2%
Adductors
2.3%
Forearms
0.8%
Rear Delts
0.7%
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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
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