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BoostcampPNG

Lee priest adjusted

by derek H.
2 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
    Apr 14, 2025 08:55
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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