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Lee priest adjusted

by derek H.
3 athletes joined

Program Description

Gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 13, 2025 01:36
  • Last Edited
    Jun 18, 2025 09:38

Summary

Unleash your inner champion with the "Lee Priest Adjusted" program! Over the course of 10 weeks, you'll engage in a focused 4-day weekly routine designed to sculpt and strengthen your entire body. This program features a mix of machine and free weight exercises, targeting key muscle groups with precision. From shoulder presses to bicep curls, each session is crafted to elevate your strength and enhance muscle definition. Get ready to push your limits and transform your physique!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 8
4
Lying Rear Lateral Raise
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Preacher Curl (Barbell)
5
12 reps
RPE 8
7
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Standing Pullover (Cable)
4
10 reps
RPE 8
6
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 8
2
Belt Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Hip Abductor (Machine)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Bench Press (Dumbbell)
4
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Push Up
5
20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
@8
4
Lying Rear Lateral Raise
4 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
5 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
5 Sets
12 Reps
@8
7
Hip Abductor (Machine)
4 Sets
12 Reps
@8
Day 3
1
Leg Extension
5 Sets
12 Reps
@8
2
Belt Squat
4 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
4
Leg Curl
4 Sets
12 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6
Hip Abductor (Machine)
4 Sets
12 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@8
2
T-Bar Row
4 Sets
10 Reps
@8
3
Single Arm Row (Cable)
4 Sets
12 Reps
@8
4
Seated Row (Cable)
4 Sets
12 Reps
@8
5
Standing Pullover (Cable)
4 Sets
10 Reps
@8
6
Abs Crunch (Bodyweight)
4 Sets
20 Reps
@8
Day 4
1
Chest Press (Machine)
4 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
3
Chest Fly (Machine)
4 Sets
10 Reps
@8
4
Bench Press (Dumbbell)
4 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
5 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
7
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@8