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brian pplulrr

by Brian J.
1 athletes joined

Program Description

idc

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2025 09:05
  • Last Edited
    Dec 16, 2025 06:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Biceps
9.5%
Front Delts
9.5%
Chest
8.3%
Upper Back
8.3%
Lats
7.3%
Middle Delts
7.1%
Calves
4.7%
Quadriceps
4.7%
Hamstrings
4.7%
Adductors
4.7%
Abs
4.7%
Lower Back
4.7%
Forearms
3.4%
Rear Delts
3.1%
Glutes
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-8 reps
3-5 reps
RPE 8.5
RPE 10
2
Incline Chest Press (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
6
Overhead Extension (EZ Bar)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
4
Chest Supported Row (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
3
Seated Hamstring Curl
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
4
Hip Adductor (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
5
Abs Crunch (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
3-7 reps
-
3
Preacher Curl (Barbell)
1
3-7 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
3-7 reps
RPE 10
5
Chest Supported Row (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
6
Incline Chest Press (Machine)
1
3-7 reps
RPE 10
7
Lat Pulldown
1
3-7 reps
RPE 10
8
Tricep Extension (Cable)
1
3-7 reps
RPE 10
9
Lateral Raise (Machine)
1
3-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
3
Seated Hamstring Curl
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
4
Hip Adductor (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
5
Abs Crunch (Machine)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
1
1
8-8 reps
3-7 reps
RPE 8.5
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
8-8 Reps
3-5 Reps
@8.5
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
4
Tricep Extension (Cable)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
5
Lateral Raise (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
6
Overhead Extension (EZ Bar)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
Day 2
1
Preacher Curl (Barbell)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
2
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
5
Lat Pulldown
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
Day 3
1
Calf Raise (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
2
Leg Extension
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
3
Seated Hamstring Curl
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
4
Hip Adductor (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
5
Abs Crunch (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
6
Back Extension (Weighted)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
2
Incline Hammer Curl (Dumbbell)
1 Set
3-7 Reps
-
3
Preacher Curl (Barbell)
1 Set
3-7 Reps
@10
4
Shoulder Press (Plate Loaded)
1 Set
3-7 Reps
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
6
Incline Chest Press (Machine)
1 Set
3-7 Reps
@10
7
Lat Pulldown
1 Set
3-7 Reps
@10
8
Tricep Extension (Cable)
1 Set
3-7 Reps
@10
9
Lateral Raise (Machine)
1 Set
3-7 Reps
@10
Day 5
1
Calf Raise (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
2
Leg Extension
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
3
Seated Hamstring Curl
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
4
Hip Adductor (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
5
Abs Crunch (Machine)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10
6
Back Extension (Weighted)
1 Set
1 Set
8-8 Reps
3-7 Reps
@8.5
@10