BILBO SOLDIER - S0

by Erik P.

Program Description

Welcome to the BILBO SOLDIER hypertrophy program. STAGE 0 - LEADING / TECHNIQUE PHASE This is your first step to become a jacked BILBO SOLDIER. At this STAGE you will be focusing on learning how to perform the basics correctly & improving your technique on them as much as posible. WORKOUT 1) 10 min squat mobility. 2) Compounds x 2 hard sets each. 3) Isolations x 2 hard sets each. 4) Kelso Shrugs / Shrug Dips: 50 reps total with good control & reasonably challenging weight. 5) Deadhang x 1 set as much time as posible (Hang for your life). 6) Conditioning: Dumbbell Thrusters x 3 sets. RANGE OF MOTION Perform as much range of motion as you can do safely, mantaninig good technique. REST INTERVALS 3 min between compounds. 2 min between isolations. 1 min between conditioning exercises (Dumbbell Thrusters). WARM UPS Perform 1-3 ramp up sets before compounds. Perform 1 warm up set with lighter weight before isolations. Ramp up example: If you are going to do High bar squat hard sets with 50kg 1) Empty bar x 8-10 reps 2) 30kg x 5 reps 3) 40kg x 2-3 reps 4) Rest 2-3 min 5) Do your hard sets with 50kg Try to do you ramp up sets with as best technique as posible. *Peform 2 sets of 5 Scapular Pull Ups with good control before your Pull Ups. PROGRESSION Compounds - Pick a weight that feels a bit challenging to do for 5 reps with very good control & technique. Next workouts of the week do the same reps but try to improve your technique. Each week add 2,5kg / 5lbs. Pull ups - First week do 2 sets with excellent control & technique leaving 2 reps in reserve (RIR 2). Next workouts of the week do the same reps but try to imrpove your technique. Each week try to add a rep. If you can't add a rep while mantining excellent technique it's ok, don't force it. Isolations - Pick a weight that feels a bit challenging to do for 6 reps with very good control & technique. Next workouts of the week do the same reps but try to improve your technique. Each week try to add a rep. If you can't add a rep while mantining excellent technique it's ok, don't force it.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 02:55
  • Last Edited
    Jun 18, 2025 09:47

Summary

Embark on a transformative 4-week journey with the BILBO SOLDIER - S0 program, designed for those ready to build strength and endurance. Committing just three days a week, you'll tackle a balanced mix of barbell squats, bench presses, and bodyweight pull-ups, all while honing your technique with expert notes for each exercise. This program is perfect for lifters looking to enhance their performance and sculpt their physique with a full gym setup. Get ready to push your limits and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Kelso Shrug
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Shrug Dips
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Kelso Shrug
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Shrug Dips
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Shrug Dips
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Kelso Shrug
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Shrug Dips
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Kelso Shrug
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Kelso Shrug
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Shrug Dips
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Kelso Shrug
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
7
Shrug Dips
1
50 reps
-
8
Dead Hang
1
RPE 10
9
Dumbbell Thrusters
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Bench Press (Barbell)
2 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
2 Sets
6 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
6 Reps
-
7
Kelso Shrug
1 Set
50 Reps
-
8
Dead Hang
1 Set
@10
9
Dumbbell Thrusters
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Bench Press (Barbell)
2 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
2 Sets
6 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
6 Reps
-
7
Shrug Dips
1 Set
50 Reps
-
8
Dead Hang
1 Set
@10
9
Dumbbell Thrusters
3 Sets
1 mins
-
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Bench Press (Barbell)
2 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
2 Sets
6 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
6 Reps
-
7
Kelso Shrug
1 Set
50 Reps
-
8
Dead Hang
1 Set
@10
9
Dumbbell Thrusters
3 Sets
1 mins
-