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BoostcampPNG

Y12

by Aslan G.

Program Description

B

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 06, 2025 12:28
  • Last Edited
    Sep 19, 2025 09:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Chest
13%
Upper Back
10.1%
Quadriceps
9.7%
Front Delts
8.9%
Biceps
8.5%
Abs
7.3%
Lats
7%
Hamstrings
5.8%
Middle Delts
4.9%
Glutes
4.1%
Rear Delts
2.5%
Other
2.4%
Forearms
1.2%
Abductors
0.7%
Lower Back
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
90%
85%
80%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 7
3
Lat Pulldown
3
6-8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Cable Low Row
2
8 reps
RPE 8
6
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
2 reps
4 reps
100%
75%
70%
2
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
5
Cable Low Row
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Vertical Jump
3
10 reps
RPE 10
2
Step Push Off
3
8 reps
RPE 10
3
Box Jump
2
8 reps
RPE 10
4
Lying Leg Raise
3
8 reps
RPE 10
5
Leg Press
3
8-10 reps
RPE 9
6
Cable Crunch
3
8 reps
RPE 10
7
Hamstring Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 6
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 7
5
Pec Deck (Machine)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
JM Press (Smith Machine)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
JM Press (Smith Machine)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
High Row
2
7 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Cable Low Row
2
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
1 reps
RPE 7
RPE 6
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Vertical Jump
3
10 reps
RPE 10
3
Step Push Off
3
8 reps
RPE 10
4
Box Jump
2
8 reps
RPE 10
5
Lying Leg Raise
3
8 reps
RPE 10
6
Leg Press
3
8-10 reps
RPE 9
7
Cable Crunch
3
8 reps
RPE 10
8
Hamstring Curl
3
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Reps
2 Reps
4 Reps
90%
85%
80%
2
Dip (Weighted)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@8
3
Lat Pulldown
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
5
Cable Low Row
2 Sets
8 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8
Day 2
1
Seated Vertical Jump
3 Sets
10 Reps
@10
2
Step Push Off
3 Sets
8 Reps
@10
3
Box Jump
2 Sets
8 Reps
@10
4
Lying Leg Raise
3 Sets
8 Reps
@10
5
Leg Press
3 Sets
8-10 Reps
@9
6
Cable Crunch
3 Sets
8 Reps
@10
7
Hamstring Curl
3 Sets
8 Reps
@10
Day 3
1
Pin Press Bench (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@9
@9
2
Dip (Weighted)
3 Sets
6-8 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@9
5
Pec Deck (Machine)
2 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
7
JM Press (Smith Machine)
2 Sets
8 Reps
@9
Day 4
1
Lat Pulldown
3 Sets
6-8 Reps
@10
2
High Row
2 Sets
7 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
6
Cable Low Row
2 Sets
8 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
4 Reps
80%
2
Seated Vertical Jump
3 Sets
10 Reps
@10
3
Step Push Off
3 Sets
8 Reps
@10
4
Box Jump
2 Sets
8 Reps
@10
5
Lying Leg Raise
3 Sets
8 Reps
@10
6
Leg Press
3 Sets
8-10 Reps
@9
7
Cable Crunch
3 Sets
8 Reps
@10
8
Hamstring Curl
3 Sets
8 Reps
@10