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Hopefully work (1)

by Abodi Luck
1 athletes joined

Program Description

Just repeat it if you like it

Program Overview

  • Level
    Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 06:57
  • Last Edited
    May 29, 2025 07:22
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Walking Lunge
2
6-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Lying Leg Curl
1
6-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Walking Lunge
2
6-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Lying Leg Curl
1
6-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Walking Lunge
2
6-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Lying Leg Curl
1
6-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Overhead Press (Machine)
1
6-12 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
Upright Row (Barbell)
2
6-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Overhead Press (Machine)
1
6-12 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
Upright Row (Barbell)
2
6-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Overhead Press (Machine)
1
6-12 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
Upright Row (Barbell)
2
6-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5-8 reps
RPE 9
2
Leg Press
2
6-10 reps
RPE 10
3
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5-8 reps
RPE 9
2
Leg Press
2
6-10 reps
RPE 10
3
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5-8 reps
RPE 9
2
Leg Press
2
6-10 reps
RPE 10
3
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
4
Larsen Press (Barbell)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
4
Larsen Press (Barbell)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
4
Larsen Press (Barbell)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-15 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@9
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
3
JM Press
2 Sets
6-8 Reps
@10
4
Lat Pulldown
2 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
Face Pull
2 Sets
8-12 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Walking Lunge
2 Sets
6-12 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Lying Leg Curl
1 Set
6-12 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
6-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Hammer Curl (Dumbbell)
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
4
Overhead Press (Machine)
1 Set
6-12 Reps
@10
5
Single Arm Pushdown
2 Sets
6-10 Reps
@10
6
Upright Row (Barbell)
2 Sets
6-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
Day 4
1
Deadlift (Deficit)
2 Sets
5-8 Reps
@9
2
Leg Press
2 Sets
6-10 Reps
@10
3
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-12 Reps
@10
5
Lying Leg Curl
2 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
6-12 Reps
@10
Day 5
1
Overhead Press (Barbell)
2 Sets
5-10 Reps
@10
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
@10
4
Larsen Press (Barbell)
2 Sets
6-8 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
6-12 Reps
@10
6
JM Press
2 Sets
6-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
2
Front Squat (Barbell)
2 Sets
5-10 Reps
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Lying Leg Curl
2 Sets
5-10 Reps
@10
5
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
6-15 Reps
@10