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BoostcampPNG

Lock-in era

by Rhazes

Program Description

Program to run until I become an attorney, insane workload + 2 weekly runs. Upper days in my garage, lower day in a commercial gym.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2026 11:40
  • Last Edited
    Mar 13, 2026 02:29
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.9%
Triceps
12.1%
Chest
12.1%
Biceps
12.1%
Upper Back
9.7%
Lats
7.3%
Middle Delts
7.3%
Forearms
7.3%
Calves
4.8%
Quadriceps
3.2%
Rear Delts
2.4%
Hamstrings
2.4%
Abs
2.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6-10 reps
-
2
Leg Extension
4
6-10 reps
-
3
Lying Leg Curl
3
6-10 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6-10 reps
-
2
Leg Extension
4
6-10 reps
-
3
Lying Leg Curl
3
6-10 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6-10 reps
-
2
Leg Extension
4
6-10 reps
-
3
Lying Leg Curl
3
6-10 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6-10 reps
-
2
Leg Extension
4
6-10 reps
-
3
Lying Leg Curl
3
6-10 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6-10 reps
-
2
Leg Extension
4
6-10 reps
-
3
Lying Leg Curl
3
6-10 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6-10 reps
-
2
Leg Extension
4
6-10 reps
-
3
Lying Leg Curl
3
6-10 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Abs Crunch (Machine)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
6-10 reps
-
5
Upright Row (Barbell)
3
6-10 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Alternating Dumbbell Curl
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
6-10 reps
-
5
Upright Row (Barbell)
3
6-10 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Alternating Dumbbell Curl
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
6-10 reps
-
5
Upright Row (Barbell)
3
6-10 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Alternating Dumbbell Curl
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
6-10 reps
-
5
Upright Row (Barbell)
3
6-10 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Alternating Dumbbell Curl
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
6-10 reps
-
5
Upright Row (Barbell)
3
6-10 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Alternating Dumbbell Curl
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
6-10 reps
-
5
Upright Row (Barbell)
3
6-10 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Alternating Dumbbell Curl
3
6-10 reps
-
8
Reverse Wrist Curl (Barbell)
3
6-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
4
Dumbbell Row
3 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
7
Incline Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
6-10 Reps
-
Day 3
1
Dip (Bodyweight)
3 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
5
Upright Row (Barbell)
3 Sets
6-10 Reps
-
6
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
7
Alternating Dumbbell Curl
3 Sets
6-10 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
6-10 Reps
-
Day 2
1
Zercher Deadlift
4 Sets
6-10 Reps
-
2
Leg Extension
4 Sets
6-10 Reps
-
3
Lying Leg Curl
3 Sets
6-10 Reps
-
4
Standing Calf Raise
3 Sets
6-10 Reps
-
5
Seated Calf Raise
3 Sets
6-10 Reps
-
6
Abs Crunch (Machine)
3 Sets
5-8 Reps
-