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BoostcampPNG

Strenght surge by JV

by Jón Víðir TH.

Program Description

This program strategically incorporates key lifts to build strength while focusing on muscular hypertrophy. Here’s a quick overview of your weekly training: Monday: Upper body plus optional zone 2 cardio. Tuesday: Lower body. Wednesday: Zone 2 cardio. Thursday: Upper body. Friday: Lower body. Saturday: VO2 max training. This balanced approach ensures comprehensive development with ample recovery and is designed for lifters who want to maximize muscle growth and improve overall fitness.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 01:57
  • Last Edited
    Feb 11, 2025 07:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Hamstrings
9.1%
Triceps
9.1%
Glutes
7.9%
Cardio
7.6%
Lats
7.1%
Upper Back
7.1%
Biceps
5.9%
Front Delts
5.8%
Chest
5.7%
Lower Back
5.6%
Calves
5.5%
Middle Delts
4.8%
Abs
4%
Forearms
3.9%
Abductors
0.5%
Rear Delts
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
4
Preacher Curl (Barbell)
2
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
4
Preacher Curl (Barbell)
2
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
8 reps
RPE 8
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
10 reps
RPE 7
4
Preacher Curl (Barbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
6
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Nordic Curl
3
7 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
10 reps
RPE 9
4
Standing Calf Raise
4
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Nordic Curl
3
7 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Nordic Curl
3
7 reps
RPE 8
3
Leg Press
3
10 reps
RPE 9
4
Standing Calf Raise
4
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 7
6
Wrist Curls
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 7
2
Chin-Up (Weighted)
3
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
7 reps
RPE 7
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
5 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 7
2
Chin-Up (Weighted)
3
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
7 reps
RPE 7
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2
Chin-Up (Weighted)
3
5 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 9
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
7 reps
RPE 9
2
Seated Calf Raise
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
3 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
4
4 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
15
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
3 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
4
4 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
15
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
6
1 mins
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
3
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6
4
Preacher Curl (Barbell)
2 Sets
10 Reps
@6
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Cardio (Zone 2)
1 Set
30-40 mins
@6
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Nordic Curl
3 Sets
7 Reps
@7
3
Leg Press
3 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@7
5
Abs Crunch (Machine)
3 Sets
12-15 Reps
@7
6
Wrist Curls
2 Sets
15-20 Reps
@6
Day 3
1
Cardio (Zone 2)
1 Set
30-40 mins
@6
Day 4
1
Dip (Weighted)
3 Sets
7 Reps
@7
2
Chin-Up (Weighted)
3 Sets
7 Reps
@7
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
7
Pec Deck (Machine)
2 Sets
10-15 Reps
@7
Day 5
1
Hack Squat
3 Sets
7 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Back Extension (Weighted)
3 Sets
10 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@6
Day 6
1
VO2 Max Intervals
6 Sets
3 mins
@7