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BoostcampPNG

Black Adder

by Nuno R.
4.0
(1 rating)

Program Description

The purpose of our strength program is to empower you to reach a new level of fitness by developing and progressive approach, the program is designed to meet your specific needs, whether you are a beginner or an advanced athlete. Through focused exercises, safe technique.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 15, 2024 06:46
  • Last Edited
    Aug 15, 2024 09:02
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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
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
6 reps
80%
65%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
6 reps
82%
67%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
6 reps
84%
69%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
6 reps
82%
67%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
4
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
6 reps
84%
69%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
4
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
6 reps
86%
71%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
4
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
2 reps
4 reps
90%
76%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
2 reps
4 reps
92%
78%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
2 reps
4 reps
94%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1 reps
4 reps
95%
82%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
1 reps
4 reps
6 reps
95%
82%
70%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Squat (Barbell)
1
2
1 reps
4 reps
95%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
80%
65%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
82%
67%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
84%
69%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
3 reps
6 reps
82%
67%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
3 reps
6 reps
84%
69%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
3 reps
6 reps
86%
71%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
4
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
2 reps
4 reps
90%
76%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
2 reps
4 reps
92%
78%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
2 reps
4 reps
94%
80%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
4 reps
95%
82%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
5 reps
65%
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1
1 reps
4 reps
6 reps
95%
82%
70%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
5 reps
65%
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
1
2
1 reps
4 reps
95%
80%
3
Zercher Squat (Barbell)
3
6 reps
RPE 7
4
Deadlift (Paused)
3
5 reps
65%
5
Single Arm Row (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
6 reps
80%
65%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 8
5
Side Plank
3
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
6 reps
82%
67%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 8
5
Side Plank
3
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
6 reps
84%
69%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 8
5
Side Plank
3
0.3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
6 reps
82%
67%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
4
10-12 reps
RPE 7
4
Pendlay Row
4
10 reps
RPE 8
5
Side Plank
3
45 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
6 reps
84%
69%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
4
10-12 reps
RPE 7
4
Pendlay Row
4
10 reps
RPE 8
5
Side Plank
3
45 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
6 reps
86%
71%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
4
10-12 reps
RPE 7
4
Pendlay Row
4
10 reps
RPE 8
5
Side Plank
3
45 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2 reps
4 reps
90%
76%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 8
5
Side Plank
3
45 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2 reps
4 reps
92%
78%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 8
5
Side Plank
3
45 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2 reps
4 reps
94%
80%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 8
5
Side Plank
3
45 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
4 reps
95%
82%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1
1 reps
4 reps
6 reps
95%
82%
70%
2
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Deadlift (Barbell)
1
2
1 reps
4 reps
95%
80%
3
High Bar Squat (Barbell)
3
15-20 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl
3
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
3
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl
3
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
3
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl
3
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
3
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
4
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
4
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
4
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
4
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
4
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
4
12 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Hyperextension
4
10-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
2
12 reps
RPE 8
5
Hyperextension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
2
12 reps
RPE 8
5
Hyperextension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Hammer Curl
2
12 reps
RPE 8
5
Hyperextension
3
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
80%
65%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
3
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@9
4
Hammer Curl
3 Sets
12 Reps
@8
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
@9
6
Hyperextension
3 Sets
10-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
80%
65%
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@7
3
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
5
Single Arm Row (Dumbbell)
2 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
80%
65%
2
High Bar Squat (Barbell)
3 Sets
15-20 Reps
@8
3
Leg Curl
3 Sets
10-12 Reps
@7
4
Pendlay Row
3 Sets
10 Reps
@8
5
Side Plank
3 Sets
30 secs