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Brian’s Workout

by Brian S.
2 athletes joined

Program Description

This program is designed for people willing to put in the effort in order to achieve the physique they desire.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2024 07:17
  • Last Edited
    Jul 25, 2024 01:35
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 6-6.5
RPE 6.5-7
2
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
6
Dip (Bodyweight)
4
RPE 10
7
Alternating Dumbbell Curl
2
15 reps
RPE 9
9
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
10A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
11A
Preacher Curl (EZ Bar)
1
10 reps
RPE 10
12
Seated Calf Raise
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
2
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
5
Shrug (Barbell)
2
8 reps
RPE 8
6
Seated Calf Raise
1
1
15 reps
15 reps
RPE 8.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Standing Pullover (Cable)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Clean Deadlift
3
15 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Kettlebell Swing
2
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 8.5
5
Seated Calf Raise
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 9
2
Hack Squat
2
15 reps
RPE 9
3
Leg Extension
2
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
20 Reps
@9
@9
@9.5
2
Chest Press (Machine)
2 Sets
5 Reps
@9
3
Dip (Bodyweight)
3 Sets
10 Reps
@8.5
4
Chest Fly (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
5
Shrug (Barbell)
2 Sets
8 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@8.5
@7.5
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
5 Reps
5 Reps
@6-6.5
@6.5-7
2
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
@8.5
3
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
6
Dip (Bodyweight)
4 Sets
@10
7
Alternating Dumbbell Curl
2 Sets
15 Reps
@9
9
Preacher Curl (EZ Bar)
1 Set
10 Reps
@10
10A
Preacher Curl (EZ Bar)
1 Set
10 Reps
@10
11A
Preacher Curl (EZ Bar)
1 Set
10 Reps
@10
12
Seated Calf Raise
2 Sets
10 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
8 Reps
@9
2
Standing Pullover (Cable)
3 Sets
15 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9.5
4
Clean Deadlift
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
10 Reps
@7.5
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
2
Kettlebell Swing
2 Sets
15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@8.5
5
Seated Calf Raise
3 Sets
10 Reps
@7.5
Day 5
1
Front Squat (Barbell)
3 Sets
15 Reps
@9
2
Hack Squat
2 Sets
15 Reps
@9
3
Leg Extension
2 Sets
@10