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BoostcampPNG

Vietnamese massive soldier

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Program Description

For those people who want to build a maximum amount of mass at home, just try this out.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 26, 2025 05:02
  • Last Edited
    May 30, 2025 05:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7.5
2
Ring Dip
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 7
RPE 7
3
Pike Push Up
3
1
9 reps
9 reps
RPE 7
RPE 6.5
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
12 reps
11 reps
RPE 8
RPE 7.5
2
Ring Dip
1
1
1
9 reps
8 reps
7 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Pike Push Up
1
1
2
11 reps
10 reps
9 reps
RPE 7.5
RPE 7.5
RPE 7
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7.5
2
Ring Dip
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 7
RPE 7
3
Pike Push Up
3
1
9 reps
9 reps
RPE 7
RPE 6.5
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7.5
2
Ring Dip
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 7
RPE 7
3
Pike Push Up
3
1
9 reps
9 reps
RPE 7
RPE 6.5
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 7.5
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
1
8 reps
9 reps
RPE 7
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 7.5
RPE 7
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 7.5
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 7.5
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
12 reps
RPE 7
4
Ring Push Up
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Nordic Curl
3
2
12 reps
12 reps
RPE 8
RPE 7.5
2
Nordic Curl
1
1
1
1
8 reps
7 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
10 Reps
@7.5
2
Ring Dip
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@7.5
@7
@7
3
Pike Push Up
3 Sets
1 Set
9 Reps
9 Reps
@7
@6.5
4
Chin-Up (Bodyweight)
2 Sets
8 Reps
@9
Day 2
1
Nordic Curl
3 Sets
8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@8
@7.5
3
Sissy Squat (Weighted)
3 Sets
6 Reps
@8
4
Single Leg Deadlift
1 Set
1 Set
2 Sets
15 Reps
13 Reps
12 Reps
@7.5
@7.5
@7.5
Day 3
1
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@8
@8
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
4
Ring Push Up
3 Sets
15 Reps
@7
Day 4
1
Reverse Nordic Curl
3 Sets
2 Sets
12 Reps
12 Reps
@8
@7.5
2
Nordic Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
@7.5