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BoostcampPNG

The most boring program ever

by Tucker H.

Program Description

The purpose of this program is well I don’t know This program is ment to give you strength and muscle the first two days are pretty boring  

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2026 07:59
  • Last Edited
    Apr 09, 2026 07:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
14.1%
Chest
12%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Abs
6.3%
Adductors
5.2%
Upper Back
3.7%
Lats
3.7%
Middle Delts
3.7%
Biceps
3.4%
Forearms
1.6%
Rear Delts
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
5 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
RPE 8.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 8.5
5
Lat Pulldown
3
8 reps
RPE 8.5
6
Chest Fly (Dumbbell)
3
8 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
20 Sets
5 Reps
@8.5
Day 2
1
Squat (Barbell)
20 Sets
5 Reps
@8.5
Day 3
1
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
5 Reps
@8.5
3
Overhead Press (Barbell)
4 Sets
5 Reps
@8.5
4
Skull Crusher (Barbell)
3 Sets
8 Reps
@8.5
5
Lat Pulldown
3 Sets
8 Reps
@8.5
6
Chest Fly (Dumbbell)
3 Sets
8 Reps
@8.5
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8.5