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BoostcampPNG

Dr Jos FST7 Intense 4 weeks

by Josiah M.
3 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 24, 2024 09:51
  • Last Edited
    Jan 01, 2025 05:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Quadriceps
10.8%
Hamstrings
9.2%
Middle Delts
9.1%
Upper Back
9%
Glutes
8.4%
Triceps
7.7%
Rear Delts
6%
Chest
5.6%
Lats
5.4%
Biceps
4.9%
Abs
4.6%
Lower Back
3.4%
Calves
3.3%
Adductors
0.6%
Forearms
0.5%
Abductors
0.3%
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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
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Press-Around
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Deficit Push Up
5
AMRAP
RPE 10
4
Cable Tricep Kickback
3
15 reps
RPE 9
5
Overhead Cable Triceps Extension (Bar)
4
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Press-Around
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Deficit Push Up
7
AMRAP
RPE 10
4
Cable Tricep Kickback
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Cable Triceps Extension (Bar)
6
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Press-Around
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Deficit Push Up
7
AMRAP
RPE 10
4
Overhead Cable Triceps Extension (Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Cable Tricep Kickback
6
1
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Press-Around
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Deficit Push Up
7
AMRAP
RPE 10
4
Overhead Cable Triceps Extension (Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Cable Tricep Kickback
6
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Hammer Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Dual-Handle Lat Pull Down
4
1
15 reps
15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
4
1
15 reps
15 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Hammer Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Dual-Handle Lat Pull Down
6
1
15 reps
15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
6
1
15 reps
15 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
7
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Hammer Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Dual-Handle Lat Pull Down
6
1
15 reps
15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
6
1
15 reps
15 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
7
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Hammer Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Dual-Handle Lat Pull Down
6
1
15 reps
15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
6
1
15 reps
15 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
7
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Trap Bar)
3
8 reps
RPE 8
4
Jammer Arm Goblet Squat
3
15 reps
RPE 9
5A
Ab Wheel
3
12 reps
RPE 10
5B
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Trap Bar)
3
8 reps
RPE 8
4
Jammer Arm Goblet Squat
3
15 reps
RPE 9
5A
Ab Wheel
3
12 reps
RPE 10
5B
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Trap Bar)
3
8 reps
RPE 8
4
Jammer Arm Goblet Squat
6
1
15 reps
15 reps
RPE 9
RPE 10
5A
Ab Wheel
3
12 reps
RPE 10
5B
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Trap Bar)
3
8 reps
RPE 8
4
Jammer Arm Goblet Squat
6
1
15 reps
15 reps
RPE 9
RPE 10
5A
Ab Wheel
3
12 reps
RPE 10
5B
Back Extension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
4
1
12 reps
12 reps
RPE 9
RPE 10
4
Bottom-Half Seated Cable Fly
4
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
4
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
6
1
12 reps
12 reps
RPE 9
RPE 10
4
Bottom-Half Seated Cable Fly
6
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
6
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
High Cable Cuffed Lateral Raise
6
1
12 reps
12 reps
RPE 9
RPE 10
4
Bottom-Half Seated Cable Fly
6
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
6
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
High Cable Cuffed Lateral Raise
6
1
12 reps
12 reps
RPE 9
RPE 10
4
Bottom-Half Seated Cable Fly
6
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
6
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 8
2
Split Squat (Smith Machine)
3
10 reps
RPE 8
3
Leg Extension
4
1
15 reps
15 reps
RPE 9
RPE 10
4
Single-Leg Leg Curl
4
1
15 reps
15 reps
RPE 9
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 8
2
Split Squat (Smith Machine)
3
10 reps
RPE 8
3
Leg Extension
7
15 reps
RPE 10
4
Single-Leg Leg Curl
7
15 reps
RPE 10
5
Standing Calf Raise
6
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 8
2
Split Squat (Smith Machine)
3
10 reps
RPE 8
3
Leg Extension
7
15 reps
RPE 10
4
Single-Leg Leg Curl
7
15 reps
RPE 10
5
Standing Calf Raise
6
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 8
2
Split Squat (Smith Machine)
3
10 reps
RPE 8
3
Leg Extension
7
15 reps
RPE 10
4
Single-Leg Leg Curl
7
15 reps
RPE 10
5
Standing Calf Raise
6
1
15 reps
15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
2
EZ-Bar Cable Curl
7
15 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
7
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
7
12 reps
RPE 9
6
Modified Dragon Fly
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
2
EZ-Bar Cable Curl
7
15 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
7
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
7
12 reps
RPE 9
6
Modified Dragon Fly
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
2
EZ-Bar Cable Curl
7
15 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
7
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
7
12 reps
RPE 9
6
Modified Dragon Fly
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4A
Dual-Handle Lat Pull Down
4 Sets
1 Set
15 Reps
15 Reps
@9
@10
4B
Rear Delt Fly (Dumbbell)
4 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Bottom-Half Incline DB Curl
5 Sets
12 Reps
@10
Day 5
1
Nordic Curl
3 Sets
8 Reps
@8
2
Split Squat (Smith Machine)
3 Sets
10 Reps
@8
3
Leg Extension
4 Sets
1 Set
15 Reps
15 Reps
@9
@10
4
Single-Leg Leg Curl
4 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Standing Calf Raise
5 Sets
15 Reps
@9
Day 3
1
Squat (Smith Machine)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
2
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
@8
4
Jammer Arm Goblet Squat
3 Sets
15 Reps
@9
5A
Ab Wheel
3 Sets
12 Reps
@10
5B
Back Extension
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
2
Press-Around
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
Deficit Push Up
5 Sets
AMRAP
@10
4
Cable Tricep Kickback
3 Sets
15 Reps
@9
5
Overhead Cable Triceps Extension (Bar)
4 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 4
1
Seated Military Press (Smith Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Upright Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Lateral Raise (Dumbbell)
4 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Bottom-Half Seated Cable Fly
4 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Chest Supported Row (Dumbbell)
4 Sets
1 Set
12 Reps
12 Reps
@9
@10