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Pizzajeff11

by Oliver B.
4 athletes joined

Program Description

🐴🐓

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 27, 2024 09:09
  • Last Edited
    Aug 24, 2025 05:44

Summary

Transform your strength training with the Pizzajeff11 program, a dynamic 4-week journey designed for those ready to push their limits. With four workouts per week, this program combines a variety of barbell, machine, and dumbbell exercises, focusing on key muscle groups to maximize growth and strength. Expect to tackle paused squats, shoulder presses, and leg extensions, all while honing your form and technique. Perfect for gym enthusiasts looking to elevate their training routine and achieve tangible results.

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
10.5%
Front Delts
10%
Hamstrings
10%
Triceps
9.8%
Middle Delts
9.3%
Chest
9.1%
Lats
8.9%
Upper Back
8.4%
Biceps
8.2%
Glutes
6.5%
Abs
2.3%
Lower Back
2.3%
Forearms
2.1%
Adductors
0.9%
Rear Delts
0.9%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
RPE 10
2
Bench Press (Barbell)
2
4-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-7 reps
RPE 10
5
Hammer Curl (Cable)
2
4-6 reps
RPE 10
6
Incline Pushdown (Cable)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
7
Seated Dip (Machine)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8-10 reps
RPE 6
2
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
4
Lateral Raise (Cable)
2
5-7 reps
RPE 10
5
Seated Hamstring Curl
2
5-7 reps
RPE 10
6
Leg Extension
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Pec Deck (Machine)
1
4-6 reps
RPE 10
4
Kelso Shrug
2
4-6 reps
RPE 10
5
JM Press (Smith Machine)
1
1
4-6 reps
5-7 reps
RPE 10
RPE 10
6
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
7
Reverse Grip EZ Bar Curl
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-7 reps
RPE 10
4
Leg Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
5-7 reps
RPE 10
6
Leg Extension
2
4-6 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Paused)
2 Sets
8-10 Reps
@6
2
Hack Squat
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
5-7 Reps
@10
5
Seated Hamstring Curl
2 Sets
5-7 Reps
@10
6
Leg Extension
1 Set
4-6 Reps
@10
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
5-7 Reps
@10
4
Leg Press
1 Set
1 Set
4-6 Reps
5-7 Reps
@9
@10
5
Lying Leg Curl
1 Set
5-7 Reps
@10
6
Leg Extension
2 Sets
4-6 Reps
@10
Day 3
1
Cable Low Row
2 Sets
4-6 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
3
Pec Deck (Machine)
1 Set
4-6 Reps
@10
4
Kelso Shrug
2 Sets
4-6 Reps
@10
5
JM Press (Smith Machine)
1 Set
1 Set
4-6 Reps
5-7 Reps
@10
@10
6
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
7
Reverse Grip EZ Bar Curl
1 Set
6-10 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
5-7 Reps
@10
2
Bench Press (Barbell)
2 Sets
4-6 Reps
@9
3
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
4-7 Reps
@10
5
Hammer Curl (Cable)
2 Sets
4-6 Reps
@10
6
Incline Pushdown (Cable)
1 Set
1 Set
4-6 Reps
5-7 Reps
@10
@10
7
Seated Dip (Machine)
1 Set
5-7 Reps
@10