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BoostcampPNG

Fuck that whatch this

by Tasos Vlialis

Program Description

Make them regret it Did your gf dump you maybe your friends call you fat maybe you want to get the body of your dreams and everyone tells you you won’t make it, I don’t give a shit Follow this program and if you don’t get bigger you a lil bitch

Program Overview

  • Level
    Advanced, Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 12, 2024 11:19
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unleash your potential with "Fuck that whatch this," a dynamic 5-week program designed for serious lifters ready to push their limits. Committing to 5 days a week, you'll tackle a balanced mix of upper and lower body workouts, featuring compound and isolation exercises like barbell squats and incline bench presses. Each session is crafted to enhance strength and muscle definition, ensuring you stay motivated and challenged throughout the journey. Get ready to transform your physique and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Hamstrings
9.8%
Glutes
9.4%
Lats
8.6%
Triceps
8.6%
Upper Back
8.2%
Biceps
7.9%
Chest
7.9%
Front Delts
7.5%
Middle Delts
5.9%
Abs
3.1%
Rear Delts
2.7%
Lower Back
2.7%
Calves
2.6%
Adductors
2%
Forearms
1.2%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8-9
3
Lat Pulldown
3
10 reps
RPE 8-8.5
4
Single Arm High Row (Cable)
3
10 reps
RPE 8-9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8-9
3
Lat Pulldown
3
10 reps
RPE 8-8.5
4
Single Arm High Row (Cable)
3
10 reps
RPE 8-9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8-9
3
Lat Pulldown
3
10 reps
RPE 8-8.5
4
Single Arm High Row (Cable)
3
10 reps
RPE 8-9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8-9
3
Lat Pulldown
3
10 reps
RPE 8-8.5
4
Single Arm High Row (Cable)
3
10 reps
RPE 8-9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8-9
3
Lat Pulldown
3
10 reps
RPE 8-8.5
4
Single Arm High Row (Cable)
3
10 reps
RPE 8-9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Single Arm High Row (Cable)
3
12 reps
RPE 8.5
4
Rear Delt Cable Fly
3
12-15 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Single Arm High Row (Cable)
3
12 reps
RPE 8.5
4
Rear Delt Cable Fly
3
12-15 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Single Arm High Row (Cable)
3
12 reps
RPE 8.5
4
Rear Delt Cable Fly
3
12-15 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Single Arm High Row (Cable)
3
12 reps
RPE 8.5
4
Rear Delt Cable Fly
3
12-15 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Single Arm High Row (Cable)
3
12 reps
RPE 8.5
4
Rear Delt Cable Fly
3
12-15 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Press
3
12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8-8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lat Pulldown
3 Sets
10 Reps
@8-8.5
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@8-9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
8A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8.5
4
Rear Delt Cable Fly
3 Sets
12-15 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@9
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
10-12 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
@10