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BoostcampPNG

Bulbous Blastoise

by Silli

Program Description

Get jacked, stacked, succulent, and dense with this program. Massive, impactful size, while being strong enough to hoist boisterous loads. Bald Omni Man Inspire

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodyweight Fitness, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 05:50
  • Last Edited
    Oct 15, 2025 07:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Quadriceps
9.7%
Hamstrings
9.2%
Biceps
8.8%
Chest
8.5%
Lats
8.5%
Upper Back
8%
Front Delts
7%
Glutes
6.7%
Abs
5.8%
Middle Delts
5%
Rear Delts
3%
Adductors
2.7%
Calves
1.7%
Lower Back
1.7%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
63%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
66%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
69%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
72%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
75%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
78%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
81%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
85%
2
T-Bar Row
2
RPE 10
3
Seated Overhead Press (Barbell)
2
RPE 8-9
4
Seated Dumbbell Curl
2
RPE 10
5
Overhead Extension (Dumbbell)
2
RPE 10
6
Decline Sit Up (Weighted)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
63%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
66%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
69%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
72%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
75%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
78%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
81%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
85%
2
Calf Raise (Leg Press)
1
RPE 10
3
Romanian Deadlift (Barbell)
1
RPE 8-9
4
Sissy Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Pullover (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
RPE 10
3
Behind-the-Neck Press (Barbell)
2
RPE 10
4
Chest Supported Row (Dumbbell)
2
RPE 10
5
Spider Curl
2
RPE 10
6
JM Press
2
RPE 10
7
Decline Sit Up (Weighted)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
63%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
66%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
69%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
72%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
75%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
78%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
81%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
85%
2
Calf Raise (Leg Press)
1
RPE 10
3
Platz Squat
1
1
RPE 8
RPE 10
4
Cossack Squat
2
RPE 10
5
Lying Leg Curl
2
RPE 10
6
Lateral Raise (Dumbbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
63%
2
Chin-Up (Weighted)
3
63%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
66%
2
Chin-Up (Weighted)
3
66%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
69%
2
Chin-Up (Weighted)
3
69%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
72%
2
Chin-Up (Weighted)
3
72%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
75%
2
Chin-Up (Weighted)
3
75%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
78%
2
Chin-Up (Weighted)
3
78%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
81%
2
Chin-Up (Weighted)
3
81%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
85%
2
Chin-Up (Weighted)
3
85%
3
Incline Curl (Dumbbell)
2
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
RPE 10
5
Hammer Curl (Dumbbell)
2
RPE 10
6
Hanging Leg Raise
1
RPE 10
7
Reverse Pec Deck
2
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
63%
63%
63%
2
T-Bar Row
1 Set
1 Set
@10
@10
3
Seated Overhead Press (Barbell)
1 Set
1 Set
@8-9
@8-9
4
Seated Dumbbell Curl
1 Set
1 Set
@10
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
@10
@10
6
Decline Sit Up (Weighted)
1 Set
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
63%
63%
63%
2
Calf Raise (Leg Press)
1 Set
@10
3
Romanian Deadlift (Barbell)
1 Set
@8-9
4
Sissy Squat
1 Set
1 Set
@10
@10
5
Lying Leg Curl
1 Set
1 Set
@10
@10
6
Pullover (Dumbbell)
1 Set
1 Set
@10
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@8
@8
@10
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
@10
@10
3
Behind-the-Neck Press (Barbell)
1 Set
1 Set
@10
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
@10
@10
5
Spider Curl
1 Set
1 Set
@10
@10
6
JM Press
1 Set
1 Set
@10
@10
7
Decline Sit Up (Weighted)
1 Set
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
63%
63%
63%
2
Calf Raise (Leg Press)
1 Set
@10
3
Platz Squat
1 Set
1 Set
@8
@10
4
Cossack Squat
1 Set
1 Set
@10
@10
5
Lying Leg Curl
1 Set
1 Set
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
@10
@10
Day 5
1
Dip (Weighted)
1 Set
1 Set
1 Set
63%
63%
63%
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
63%
63%
63%
3
Incline Curl (Dumbbell)
1 Set
1 Set
@10
@10
4
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
@10
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
@10
@10
6
Hanging Leg Raise
1 Set
@10
7
Reverse Pec Deck
1 Set
1 Set
@10
@10