logo
BoostcampPNG

Glzl whatever

by Daniel Bonke
1 athletes joined

Program Description

Friend

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 29, 2025 08:27
  • Last Edited
    Sep 30, 2025 04:02
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.4%
Triceps
12.9%
Quadriceps
10%
Front Delts
9.7%
Lats
9.2%
Chest
8.3%
Middle Delts
8.1%
Glutes
7.9%
Hamstrings
7.3%
Lower Back
4.2%
Biceps
4.2%
Abs
2%
Adductors
1%
Forearms
0.4%
Rear Delts
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Front Squat (Barbell)
4
8 reps
65%
3
Leg Curl
3
12 reps
55%
4
Leg Extension
3
12 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Front Squat (Barbell)
5
6 reps
70%
3
Leg Curl
3
12 reps
60%
4
Leg Extension
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
3 reps
2 reps
1 reps
87.5%
92.5%
97.5%
2
Front Squat (Barbell)
5
5 reps
75%
3
Leg Curl
3
12 reps
65%
4
Leg Extension
3
12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-3 reps
2-2 reps
1-12 reps
90%
95%
100%
2
Front Squat (Barbell)
4
4 reps
80%
3
Leg Curl
3
12 reps
70%
4
Leg Extension
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2A
Dip (Weighted)
5
6 reps
65%
2B
Barbell Row
5
6 reps
65%
3A
Tricep Pushdown (Cable)
3
12 reps
55%
3B
Bicep Curl (Cable)
3
12 reps
55%
4A
Overhead Extension (Dumbbell)
3
12 reps
55%
4B
Pullover (Dumbbell)
3
12 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2A
Dip (Weighted)
4
5 reps
75%
2B
Barbell Row
5
5 reps
75%
3A
Tricep Pushdown (Cable)
3
12 reps
65%
3B
Bicep Curl (Cable)
3
12 reps
65%
4A
Overhead Extension (Dumbbell)
3
12 reps
65%
4B
Pullover (Dumbbell)
3
12 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2A
Dip (Weighted)
5
6 reps
70%
2B
Barbell Row
5
6 reps
70%
3A
Tricep Pushdown (Cable)
3
12 reps
60%
3B
Bicep Curl (Cable)
3
12 reps
60%
4A
Overhead Extension (Dumbbell)
3
12 reps
60%
4B
Pullover (Dumbbell)
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-3 reps
2-2 reps
1-12 reps
90%
95%
100%
2A
Dip (Weighted)
4
5 reps
80%
2B
Barbell Row
5
5 reps
80%
3A
Tricep Pushdown (Cable)
3
12 reps
70%
3B
Bicep Curl (Cable)
3
12 reps
70%
4A
Overhead Extension (Dumbbell)
3
12 reps
70%
4B
Pullover (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
5
2 reps
80%
2
Good Morning
4
5 reps
65%
3
Shrug (Dumbbell)
3
12 reps
55%
4
Upright Row (Dumbbell)
3
12 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
90%
2
Good Morning
4
6 reps
70%
3
Shrug (Dumbbell)
3
12 reps
60%
4
Upright Row (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
2
3 reps
2 reps
1 reps
87.5%
92.5%
97.5%
2
Good Morning
3
5 reps
75%
3
Shrug (Dumbbell)
3
12 reps
65%
4
Upright Row (Dumbbell)
3
12 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
3-3 reps
2-2 reps
1-12 reps
90%
95%
100%
2
Good Morning
4
4 reps
80%
3
Shrug (Dumbbell)
3
12 reps
70%
4
Upright Row (Dumbbell)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3 reps
80%
1B
Pull-Up (Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
4
5 reps
65%
3A
Arnold Press
3
12 reps
55%
3B
Lat Pulldown
3
12 reps
55%
4A
Lateral Raise (Cable)
3
12 reps
55%
4B
Shrug (Trap Bar)
3
12 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
5
2 reps
90%
1B
Pull-Up (Weighted)
2
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
4
5 reps
75%
3A
Arnold Press
3
12 reps
65%
3B
Lat Pulldown
3
12 reps
65%
4A
Lateral Raise (Cable)
3
12 reps
65%
4B
Shrug (Trap Bar)
3
12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
5
3 reps
87.5%
1B
Pull-Up (Weighted)
2
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
6 reps
70%
3A
Arnold Press
3
12 reps
60%
3B
Lat Pulldown
3
12 reps
60%
4A
Lateral Raise (Cable)
3
12 reps
60%
4B
Shrug (Trap Bar)
3
12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
3-3 reps
2-2 reps
1-12 reps
90%
95%
100%
1B
Pull-Up (Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
4
5 reps
80%
3A
Arnold Press
3
12 reps
70%
3B
Lat Pulldown
3
12 reps
70%
4A
Lateral Raise (Cable)
3
12 reps
70%
4B
Shrug (Trap Bar)
3
12 reps
70%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Front Squat (Barbell)
4 Sets
8 Reps
65%
3
Leg Curl
3 Sets
12 Reps
55%
4
Leg Extension
3 Sets
12 Reps
55%
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2A
Dip (Weighted)
5 Sets
6 Reps
65%
2B
Barbell Row
5 Sets
6 Reps
65%
3A
Tricep Pushdown (Cable)
3 Sets
12 Reps
55%
3B
Bicep Curl (Cable)
3 Sets
12 Reps
55%
4A
Overhead Extension (Dumbbell)
3 Sets
12 Reps
55%
4B
Pullover (Dumbbell)
3 Sets
12 Reps
55%
Day 3
1
Clean Deadlift
5 Sets
2 Reps
80%
2
Good Morning
4 Sets
5 Reps
65%
3
Shrug (Dumbbell)
3 Sets
12 Reps
55%
4
Upright Row (Dumbbell)
3 Sets
12 Reps
55%
Day 4
1A
Overhead Press (Barbell)
3 Sets
3 Reps
80%
1B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
65%
3A
Arnold Press
3 Sets
12 Reps
55%
3B
Lat Pulldown
3 Sets
12 Reps
55%
4A
Lateral Raise (Cable)
3 Sets
12 Reps
55%
4B
Shrug (Trap Bar)
3 Sets
12 Reps
55%