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Cluster x nSuns

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Program Description

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Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Nov 23, 2024 10:29
  • Last Edited
    Jun 18, 2025 12:55

Summary

Embark on a transformative 12-week journey with the Cluster x nSuns program, designed for dedicated lifters ready to elevate their strength and physique. This 5-day-a-week regimen emphasizes targeted muscle groups, featuring a mix of supersets and compound lifts that challenge your limits and enhance your performance. From chest-focused supersets to quad-building squats, each workout is meticulously crafted to maximize gains and improve overall fitness. Equip yourself with a full gym and get ready to unleash your potential!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
8
5 reps
75%
1B
Chest Supported Row (Dumbbell)
8
10 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
8
5 reps
75%
1B
Chest Supported Row (Dumbbell)
8
10 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
8
5 reps
75%
1B
Chest Supported Row (Dumbbell)
8
10 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
10
4 reps
80%
1B
Single Arm Row (Dumbbell)
10
4 reps
RPE 8
2
Seated Military Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 9
4
Cross-Body Hammer Curl
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
10
4 reps
80%
1B
Single Arm Row (Dumbbell)
10
4 reps
RPE 8
2
Seated Military Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 9
4
Cross-Body Hammer Curl
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
10
4 reps
80%
1B
Single Arm Row (Dumbbell)
10
4 reps
RPE 8
2
Seated Military Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 9
4
Cross-Body Hammer Curl
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
12
3 reps
85%
1B
Meadow Row
12
3 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 9
4
Massive Curls
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
12
3 reps
85%
1B
Meadow Row
12
3 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 9
4
Massive Curls
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
10
4 reps
80%
1B
Single Arm Row (Dumbbell)
10
4 reps
RPE 8
2
Seated Military Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 9
4
Cross-Body Hammer Curl
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
10
4 reps
80%
1B
Single Arm Row (Dumbbell)
10
4 reps
RPE 8
2
Seated Military Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 9
4
Cross-Body Hammer Curl
4
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
12
3 reps
85%
1B
Meadow Row
12
3 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 9
4
Massive Curls
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
12
3 reps
85%
1B
Meadow Row
12
3 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 9
4
Massive Curls
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
5 reps
70%
2
Leg Press (45 Degrees)
8
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hyperextension (Weighted)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
5 reps
70%
2
Leg Press (45 Degrees)
8
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hyperextension (Weighted)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
5 reps
70%
2
Leg Press (45 Degrees)
8
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hyperextension (Weighted)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
10
4 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Hyperextension (Weighted)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Flexion
2
10-20 reps
RPE 8
1B
Neck Extension
2
10-20 reps
RPE 8
1C
Lateral Neck Flexion
2
10-20 reps
RPE 8
2A
Wrist Flexion
2
10-20 reps
RPE 9
2B
Wrist Extension
2
10-20 reps
RPE 9
2C
Wrist Pronation & Supination
2
10-20 reps
RPE 9
2D
Wrist Radial & Ulnar Deviation
2
10-20 reps
RPE 9
2E
Farmer's Walk (Weighted)
1
1 mins
RPE 9
3
Leg Extension IsoHold
1
1 mins
RPE 9
4
Bench Iso
1
1 mins
RPE 9
5
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
5 reps
75%
1B
Pull-Up (Weighted)
8
5 reps
RPE 8
2A
Alternating Dumbbell Curl
3
8 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10 reps
RPE 8
3A
Hammer Curl
3
10 reps
RPE 8
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4A
Seated Lateral Raise
4
8 reps
RPE 9
4B
Seated Rear Raise
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
5 reps
75%
1B
Pull-Up (Weighted)
8
5 reps
RPE 8
2A
Alternating Dumbbell Curl
3
8 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10 reps
RPE 8
3A
Hammer Curl
3
10 reps
RPE 8
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4A
Seated Lateral Raise
4
8 reps
RPE 9
4B
Seated Rear Raise
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
5 reps
75%
1B
Pull-Up (Weighted)
8
5 reps
RPE 8
2A
Alternating Dumbbell Curl
3
8 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10 reps
RPE 8
3A
Hammer Curl
3
10 reps
RPE 8
3B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4A
Seated Lateral Raise
4
8 reps
RPE 9
4B
Seated Rear Raise
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
10
4 reps
80%
1B
Chin-Up (Weighted)
10
6 reps
RPE 8
2A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
2B
Hammer Curl
3
10 reps
RPE 8
3A
JM Press (Smith Machine)
3
8 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
10
4 reps
80%
1B
Chin-Up (Weighted)
10
6 reps
RPE 8
2A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
2B
Hammer Curl
3
10 reps
RPE 8
3A
JM Press (Smith Machine)
3
8 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
10
4 reps
80%
1B
Chin-Up (Weighted)
10
6 reps
RPE 8
2A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
2B
Hammer Curl
3
10 reps
RPE 8
3A
JM Press (Smith Machine)
3
8 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
12
3 reps
85%
1B
Pull-Up (Neutral Grip, Weighted)
12
6 reps
RPE 8
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10 reps
RPE 8
3A
Cross-Body Hammer Curl
3
10 reps
RPE 8
3B
Floor Press (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Cable)
4
8 reps
RPE 9
4B
Single-arm Rear Delt Fly
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
12
3 reps
85%
1B
Pull-Up (Neutral Grip, Weighted)
12
6 reps
RPE 8
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10 reps
RPE 8
3A
Cross-Body Hammer Curl
3
10 reps
RPE 8
3B
Floor Press (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Cable)
4
8 reps
RPE 9
4B
Single-arm Rear Delt Fly
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
10
4 reps
80%
1B
Chin-Up (Weighted)
10
6 reps
RPE 8
2A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
2B
Hammer Curl
3
10 reps
RPE 8
3A
JM Press (Smith Machine)
3
8 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
10
4 reps
80%
1B
Chin-Up (Weighted)
10
6 reps
RPE 8
2A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
2B
Hammer Curl
3
10 reps
RPE 8
3A
JM Press (Smith Machine)
3
8 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
12
3 reps
85%
1B
Pull-Up (Neutral Grip, Weighted)
12
6 reps
RPE 8
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10 reps
RPE 8
3A
Cross-Body Hammer Curl
3
10 reps
RPE 8
3B
Floor Press (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Cable)
4
8 reps
RPE 9
4B
Single-arm Rear Delt Fly
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
12
3 reps
85%
1B
Pull-Up (Neutral Grip, Weighted)
12
6 reps
RPE 8
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10 reps
RPE 8
3A
Cross-Body Hammer Curl
3
10 reps
RPE 8
3B
Floor Press (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Cable)
4
8 reps
RPE 9
4B
Single-arm Rear Delt Fly
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
6
5 reps
70%
3A
Decline Bench Press (Dumbbell)
5
15 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
15 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
6
5 reps
70%
3A
Decline Bench Press (Dumbbell)
5
15 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
15 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
6
5 reps
70%
3A
Decline Bench Press (Dumbbell)
5
15 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
15 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
75%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
75%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
75%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
80%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
80%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
75%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
75%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
80%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
8
4 reps
80%
3A
Bench Press (Dumbbell)
5
12 reps
RPE 9
3B
Single Arm Row (Dumbbell)
5
12 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
8 Sets
5 Reps
75%
1B
Chest Supported Row (Dumbbell)
8 Sets
10 Reps
@8
2
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@8
3
Dip (Weighted)
2 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
4 Sets
6 Reps
@9
Day 2
1
Front Squat (Barbell)
8 Sets
5 Reps
70%
2
Leg Press (45 Degrees)
8 Sets
10 Reps
@8
3
Hip Thrust (Machine)
3 Sets
10 Reps
@8
4
Hyperextension (Weighted)
1 Set
4-8 Reps
@9
Day 3
1A
Neck Flexion
2 Sets
10-20 Reps
@8
1B
Neck Extension
2 Sets
10-20 Reps
@8
1C
Lateral Neck Flexion
2 Sets
10-20 Reps
@8
2A
Wrist Flexion
2 Sets
10-20 Reps
@9
2B
Wrist Extension
2 Sets
10-20 Reps
@9
2C
Wrist Pronation & Supination
2 Sets
10-20 Reps
@9
2D
Wrist Radial & Ulnar Deviation
2 Sets
10-20 Reps
@9
2E
Farmer's Walk (Weighted)
1 Set
1 mins
@9
3
Leg Extension IsoHold
1 Set
1 mins
@9
4
Bench Iso
1 Set
1 mins
@9
5
Cardio (LISS)
1 Set
30 mins
@6
Day 4
1A
Military Press (Barbell)
10 Sets
5 Reps
75%
1B
Pull-Up (Weighted)
8 Sets
5 Reps
@8
2A
Alternating Dumbbell Curl
3 Sets
8 Reps
@8
2B
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
3A
Hammer Curl
3 Sets
10 Reps
@8
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4A
Seated Lateral Raise
4 Sets
8 Reps
@9
4B
Seated Rear Raise
4 Sets
8 Reps
@9
Day 5
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
6 Sets
5 Reps
70%
3A
Decline Bench Press (Dumbbell)
5 Sets
15 Reps
@9
3B
Single Arm Row (Dumbbell)
5 Sets
15 Reps
@9
4
Leg Extension
4 Sets
20 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Boostcamp UserAge 35, Man
3 months ago
3 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good workout