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Beef

by Noah D.

Program Description

General maintenance and improvement in muscular strength and size, along with some minor conditioning - aim is to keep rest periods and overall sessions short - %s are adjusted for 1rm and not training max

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 14, 2025 08:40
  • Last Edited
    Sep 02, 2025 07:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Glutes
12.3%
Hamstrings
11.5%
Abs
9.2%
Front Delts
7.4%
Chest
7.4%
Middle Delts
7.1%
Lats
7.1%
Lower Back
6.1%
Upper Back
5.7%
Triceps
4.4%
Adductors
2.8%
Biceps
2.8%
Cardio
1.4%
Rear Delts
1.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
55%
65%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
60%
70%
2
Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
55%
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
3
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
65%
2
Squat (Barbell)
1
5 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
60%
70%
2
Squat (Barbell)
1
AMRAP
77.5%
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
62.5%
72.5%
2
Squat (Barbell)
1
AMRAP
82.5%
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
70%
75%
2
Squat (Barbell)
1
AMRAP
87.5%
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
55%
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
3
Ab Wheel
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Squat (Barbell)
1
3 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 9
4
Ab Wheel
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
55%
65%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
60%
70%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
55%
65%
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
65%
2
Bench Press (Barbell)
1
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
77.5%
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
72.5%
2
Bench Press (Barbell)
1
AMRAP
82.5%
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
70%
75%
2
Bench Press (Barbell)
1
AMRAP
87.5%
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
55%
65%
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
1
3 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
55%
65%
2
Deadlift (Barbell)
1
5 reps
75%
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
60%
70%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Goodmorning
5
2 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 9
3
Kettlebell Swing
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
65%
2
Deadlift (Barbell)
1
5 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
60%
70%
2
Deadlift (Barbell)
1
5 reps
77.5%
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
55%
65%
2
Deadlift (Barbell)
1
AMRAP
82.5%
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
70%
75%
2
Deadlift (Barbell)
1
AMRAP
87.5%
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Goodmorning
5
2 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 9
3
Kettlebell Swing
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Deadlift (Barbell)
1
3 reps
RPE 9
3
Pull-Up (Assisted)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6-8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
55%
65%
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@9
4
Ab Wheel
2 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
55%
65%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
55%
65%
2
Deadlift (Barbell)
1 Set
5 Reps
75%
3
Pull-Up (Assisted)
3 Sets
AMRAP
@9
Day 4
1
Cardio
1 Set
30 mins
@6-8