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Shockwave Protocol

by Vincent B.

Program Description

Begin the protocol. Begin the ascension.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 15, 2024 09:00
  • Last Edited
    Aug 19, 2024 09:01
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
2 reps
50%
65%
75%
80%
90%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
2 reps
50%
65%
75%
80%
90%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
80%
85%
90%
95%
100%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
3 reps
50%
65%
70%
75%
80%
85%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
3 reps
50%
65%
70%
75%
80%
85%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
3 reps
50%
65%
70%
75%
80%
85%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
2 reps
50%
65%
70%
75%
80%
90%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
2 reps
50%
65%
70%
75%
80%
90%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
1 reps
50%
65%
70%
75%
80%
95%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
1 reps
50%
65%
70%
75%
80%
95%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
1 reps
50%
65%
70%
75%
80%
95%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
1 reps
50%
65%
70%
75%
80%
95%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
65%
70%
75%
80%
85%
90%
95%
100%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
3 Reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
12 Reps
@7
5
Hammer Curl
4 Sets
12 Reps
@7
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
3 Reps
3 Reps
50%
65%
70%
75%
80%
85%
2
Deadlift (Barbell)
6 Sets
1 Reps
65%
3
Back Extension
3 Sets
20 Reps
@7
4
Standing Calf Raise
3 Sets
15-25 Reps
@7
5
Leg Extension
3 Sets
10-12 Reps
@7
6
Leg Curl
3 Sets
10-12 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Hammer Curl
4 Sets
10-15 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@8
2
Leg Press
3 Sets
15-20 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Good Morning
3 Sets
8 Reps
@8
5
Hack Squat
4 Sets
12-15 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@8
7
Leg Curl
4 Sets
10-15 Reps
@8