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BroForce One

by Ryan deBrigard
2 athletes joined

Program Description

Get swole and strong to fight commies & other various invaders. RPE - HOW FAR ARE YOU FROM FAILURE? 4 = you could do 6 more reps 5 = you could do 5 more reps 6 = you could do 4 more reps 7 = you could do 3 more reps 8 = you could do 2 more reps 9 = you could do 1 more rep 10 = you couldn't do another rep Just do your best here; you'll get better at estimating over time. PROGRESSION: Shoot to add weight & reps over time, while staying within the RPE range. It's okay if you can't get the same weight across all sets when there are multiple sets. Stay within the RPE range, inch forward however you can - more reps, weight, or both - and you're on the right track. DIET: PROTEIN SHAKE = 2-3 x DAY Milk = at least 1 serving, which should be 240 grams if you just weigh it. Protein = 1 scoop; I recommend Ryse & Ghost for good brands. Serving should be around 150 - 200 calories, and about 25 grams of protein. RICE = 1-2 x DAY Really any rice you want. The COOKED weight should be somewhere between 200 - 300 grams, based on what you can prep & works for you. Err on the higher side if you can only get this in once a day. SNACK = 1 x DAY Banana + Peanut Butter (any nut butter will do) This is sort of an icing on the cake to make sure you get calories in; just about everyone can pack extra calories with peanut butter. BODY NOTES: Weigh yourself daily & track every weigh in. Keep in mind we're just looking for an average here at the end of each week. It's super normal for your weight to fluctuate day to day. We want the scale trending upward at around .5lbs a week. If you start to feel super crappy/slow and like you're just getting fat though, we can pull the diet mods out as needed. You don't have to take progress pictures, but they can be a huge help, even if they're just for you. Change happens so slowly sometimes that we don't even notice it.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 01, 2025 08:51
  • Last Edited
    Mar 24, 2025 10:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 5-6
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 6-7
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 6-7
4
Pull-Up (Weighted)
3
5-10 reps
RPE 7-8
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 7-8
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 7-8
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 7-8
4
Pull-Up (Weighted)
3
5-10 reps
RPE 7-8
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 8-9
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 7-8
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 7-8
4
Pull-Up (Weighted)
3
5-10 reps
RPE 7-8
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 4-5
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 4-5
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 4-5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 4-5
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 4-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 5-6
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 6-7
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 6-7
4
Pull-Up (Weighted)
3
5-10 reps
RPE 7-8
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 7-8
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 7-8
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 7-8
4
Pull-Up (Weighted)
3
5-10 reps
RPE 7-8
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 8-9
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 7-8
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 7-8
4
Pull-Up (Weighted)
3
5-10 reps
RPE 7-8
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 4-5
2
Deadlift (Smith Machine)
1
3-5 reps
RPE 4-5
3
Bent Over Row (Smith Machine)
3
5-8 reps
RPE 4-5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 4-5
5
Ab Wheel [Weighted]
3
8-15 reps
RPE 4-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1 reps
RPE 9-10
2
Pull-Up (Weighted)
3
5-10 reps
RPE 4-5
3
Ab Wheel [Weighted]
3
8-15 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 5-6
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 6-7
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
5
Abs Crunch (Machine)
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 7-8
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
5
Abs Crunch (Machine)
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 8-9
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 7-8
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
5
Abs Crunch (Machine)
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 4-5
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 4-5
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 4-5
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 4-5
5
Abs Crunch (Machine)
3
8-15 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 5-6
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 6-7
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
5
Abs Crunch (Machine)
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 7-8
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 7-8
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
5
Abs Crunch (Machine)
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 8-9
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 7-8
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
5
Abs Crunch (Machine)
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 4-5
2
Bench Press (Smith Machine)
3
3-5 reps
RPE 4-5
3
Shoulder Press (Smith Machine)
3
5-10 reps
RPE 4-5
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 4-5
5
Abs Crunch (Machine)
3
8-15 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 4-5
3
Abs Crunch (Machine)
3
8-15 reps
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 5-6
2
Squat (Smith Machine)
2
3-5 reps
RPE 6-7
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 6-7
4
Leg Press
3
8-15 reps
RPE 7-8
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 7-8
2
Squat (Smith Machine)
2
3-5 reps
RPE 7-8
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 7-8
4
Leg Press
3
8-15 reps
RPE 8-9
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 8-9
2
Squat (Smith Machine)
2
3-5 reps
RPE 7-8
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 7-8
4
Leg Press
3
8-15 reps
RPE 8-9
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 4-5
2
Squat (Smith Machine)
2
3-5 reps
RPE 4-5
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 4-5
4
Leg Press
3
8-15 reps
RPE 4-5
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 5-6
2
Squat (Smith Machine)
2
3-5 reps
RPE 6-7
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 6-7
4
Leg Press
3
8-15 reps
RPE 7-8
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 7-8
2
Squat (Smith Machine)
2
3-5 reps
RPE 7-8
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 7-8
4
Leg Press
3
8-15 reps
RPE 8-9
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 8-9
2
Squat (Smith Machine)
2
3-5 reps
RPE 7-8
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 7-8
4
Leg Press
3
8-15 reps
RPE 8-9
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 4-5
2
Squat (Smith Machine)
2
3-5 reps
RPE 4-5
3
Front Squat (Smith Machine)
3
5-10 reps
RPE 4-5
4
Leg Press
3
8-15 reps
RPE 4-5
5
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1 reps
RPE 9-10
2
Front Squat (Smith Machine)
1
1 reps
RPE 7-8
3
Leg Raise (Weighted Captains Chair)
3
8-15 reps
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 7-8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
3
Lat Pulldown
3
8-15 reps
RPE 7-8
4
Bayesian Curl
3
10-15 reps
RPE 7-8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 7-8
6
Face Pull
3
10-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 7-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
3
Lat Pulldown
3
8-15 reps
RPE 7-9
4
Bayesian Curl
3
10-15 reps
RPE 7-9
5
Lateral Raise (Cable)
3
10-20 reps
RPE 7-9
6
Face Pull
3
10-20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 7-10
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-10
3
Lat Pulldown
3
8-15 reps
RPE 7-10
4
Bayesian Curl
3
10-15 reps
RPE 7-10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 7-10
6
Face Pull
3
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 4-5
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 4-5
3
Lat Pulldown
3
8-15 reps
RPE 4-5
4
Bayesian Curl
3
10-15 reps
RPE 4-5
5
Lateral Raise (Cable)
3
10-20 reps
RPE 4-5
6
Face Pull
3
10-20 reps
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 7-8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
3
Lat Pulldown
3
8-15 reps
RPE 7-8
4
Bayesian Curl
3
10-15 reps
RPE 7-8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 7-8
6
Face Pull
3
10-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 7-9
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
3
Lat Pulldown
3
8-15 reps
RPE 7-9
4
Bayesian Curl
3
10-15 reps
RPE 7-9
5
Lateral Raise (Cable)
3
10-20 reps
RPE 7-9
6
Face Pull
3
10-20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 7-10
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-10
3
Lat Pulldown
3
8-15 reps
RPE 7-10
4
Bayesian Curl
3
10-15 reps
RPE 7-10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 7-10
6
Face Pull
3
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 4-5
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 4-5
3
Lat Pulldown
3
8-15 reps
RPE 4-5
4
Bayesian Curl
3
10-15 reps
RPE 4-5
5
Lateral Raise (Cable)
3
10-20 reps
RPE 4-5
6
Face Pull
3
10-20 reps
RPE 4-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 7-8
2
Leg Extension
3
10-15 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 7-8
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-8
5
Hip Adductor (Machine)
3
10-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 7-9
2
Leg Extension
3
10-15 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 7-10
2
Leg Extension
3
10-15 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Hip Adductor (Machine)
3
10-20 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 4-5
2
Leg Extension
3
10-15 reps
RPE 4-5
3
Leg Curl
3
10-15 reps
RPE 4-5
4
Hip Abductor (Machine)
3
10-20 reps
RPE 4-5
5
Hip Adductor (Machine)
3
10-20 reps
RPE 4-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 7-8
2
Leg Extension
3
10-15 reps
RPE 7-8
3
Leg Curl
3
10-15 reps
RPE 7-8
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-8
5
Hip Adductor (Machine)
3
10-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 7-9
2
Leg Extension
3
10-15 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-9
5
Hip Adductor (Machine)
3
10-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 7-10
2
Leg Extension
3
10-15 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Hip Adductor (Machine)
3
10-20 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust (Smith Machine)
3
6-12 reps
RPE 4-5
2
Leg Extension
3
10-15 reps
RPE 4-5
3
Leg Curl
3
10-15 reps
RPE 4-5
4
Hip Abductor (Machine)
3
10-20 reps
RPE 4-5
5
Hip Adductor (Machine)
3
10-20 reps
RPE 4-5
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Smith Machine)
1 Set
1 Reps
@5-6
2
Deadlift (Smith Machine)
1 Set
3-5 Reps
@6-7
3
Bent Over Row (Smith Machine)
3 Sets
5-8 Reps
@6-7
4
Pull-Up (Weighted)
3 Sets
5-10 Reps
@7-8
5
Ab Wheel [Weighted]
3 Sets
8-15 Reps
@8-9
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Reps
@5-6
2
Bench Press (Smith Machine)
3 Sets
3-5 Reps
@6-7
3
Shoulder Press (Smith Machine)
3 Sets
5-10 Reps
@6-7
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7-8
5
Abs Crunch (Machine)
3 Sets
8-15 Reps
@8-9
Day 3
1
Squat (Smith Machine)
1 Set
1 Reps
@5-6
2
Squat (Smith Machine)
2 Sets
3-5 Reps
@6-7
3
Front Squat (Smith Machine)
3 Sets
5-10 Reps
@6-7
4
Leg Press
3 Sets
8-15 Reps
@7-8
5
Leg Raise (Weighted Captains Chair)
3 Sets
8-15 Reps
@8-9
Day 4
1
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@7-8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7-8
3
Lat Pulldown
3 Sets
8-15 Reps
@7-8
4
Bayesian Curl
3 Sets
10-15 Reps
@7-8
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@7-8
6
Face Pull
3 Sets
10-20 Reps
@7-8
Day 5
1
Single Leg Hip Thrust (Smith Machine)
3 Sets
6-12 Reps
@7-8
2
Leg Extension
3 Sets
10-15 Reps
@7-8
3
Leg Curl
3 Sets
10-15 Reps
@7-8
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
@7-8
5
Hip Adductor (Machine)
3 Sets
10-20 Reps
@7-8