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Post Hol Maximalist 3 Day FB 2 AB

by John G.

Program Description

To get much bigger

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2025 11:29
  • Last Edited
    Aug 28, 2025 11:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
1B
Back Extension
2
12-20 reps
RPE 7-8
2A
Overhead Press (Barbell)
2
4-8 reps
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
6-15 reps
-
2C
Dip (Bodyweight)
2
6-15 reps
-
2D
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
10-15 reps
-
4A
Oblique Crunch
3
10-20 reps
-
4B
Cable Crunch
3
10-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5B
Bicep Preacher Curl Machine
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
12-20 reps
RPE 10
1B
Back Extension
2
12-20 reps
RPE 7-8
2A
Overhead Press (Barbell)
2
4-8 reps
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
6-15 reps
-
2C
Dip (Bodyweight)
2
6-15 reps
-
2D
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Rear Delt Fly (Cable)
3
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Bicep Preacher Curl Machine
2
8-12 reps
-
5A
Oblique Crunch
3
10-20 reps
-
5B
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12-20 reps
RPE 10
2A
Bent Over Row (Barbell)
3
8-12 reps
-
2B
Chest Fly (Machine)
2
12-15 reps
-
2C
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Tricep Pushdown (Cable)
2
12-20 reps
-
4B
Reverse Curl (Cable)
2
12-15 reps
-
5A
Leg Extension
2
12-15 reps
-
5B
Seated Hamstring Curl
2
10-15 reps
-
6A
Oblique Crunch
3
10-20 reps
-
6B
Cable Crunch
3
10-20 reps
-
7
Reverse Hyperextension
2
12-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Bent Over Row (Barbell)
3
8-12 reps
-
2B
Chest Fly (Machine)
2
12-15 reps
-
2C
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Tricep Pushdown (Cable)
2
12-20 reps
-
4B
Reverse Curl (Cable)
2
12-15 reps
-
5A
Leg Extension
2
12-15 reps
-
5B
Seated Hamstring Curl
2
10-15 reps
-
6A
Oblique Crunch
3
10-20 reps
-
6B
Oblique Crunch
3
10-20 reps
-
6C
Cable Crunch
3
10-20 reps
-
7
Reverse Hyperextension
2
12-20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
1B
Back Extension
2
12-20 reps
RPE 7-8
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Wide Grip Pull-Up
3
6-15 reps
-
2C
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2D
Squat (Barbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
GVS Skiers
3
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
4C
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
5A
Oblique Crunch
3
10-20 reps
-
5B
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
12-20 reps
RPE 10
1B
Back Extension
2
12-20 reps
RPE 7-8
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Wide Grip Pull-Up
3
6-15 reps
-
2C
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2D
Squat (Barbell)
3
5-8 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
GVS Skiers
3
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
4C
Incline Hammer Curl (Dumbbell)
2
8-12 reps
-
5A
Oblique Crunch
3
10-20 reps
-
5B
Cable Crunch
3
10-20 reps
-
Week 1
1 / 2 Weeks
Day 1
1A
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
1B
Back Extension
2 Sets
12-20 Reps
@7-8
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-15 Reps
-
2C
Dip (Bodyweight)
2 Sets
6-15 Reps
-
2D
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
-
3B
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
4A
Oblique Crunch
3 Sets
10-20 Reps
-
4B
Cable Crunch
3 Sets
10-20 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5B
Bicep Preacher Curl Machine
2 Sets
8-12 Reps
-
Day 2
1
Seated Calf Raise
3 Sets
12-20 Reps
@10
2A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
2B
Chest Fly (Machine)
2 Sets
12-15 Reps
-
2C
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
3B
Pullover (Dumbbell)
3 Sets
8-15 Reps
-
4A
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
-
4B
Reverse Curl (Cable)
2 Sets
12-15 Reps
-
5A
Leg Extension
2 Sets
12-15 Reps
-
5B
Seated Hamstring Curl
2 Sets
10-15 Reps
-
6A
Oblique Crunch
3 Sets
10-20 Reps
-
6B
Cable Crunch
3 Sets
10-20 Reps
-
7
Reverse Hyperextension
2 Sets
12-20 Reps
@7-8
Day 3
1A
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
1B
Back Extension
2 Sets
12-20 Reps
@7-8
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
2B
Wide Grip Pull-Up
3 Sets
6-15 Reps
-
2C
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
2D
Squat (Barbell)
3 Sets
5-8 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3B
GVS Skiers
3 Sets
10-15 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
4B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4C
Incline Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
5A
Oblique Crunch
3 Sets
10-20 Reps
-
5B
Cable Crunch
3 Sets
10-20 Reps
-