logo
BoostcampPNG

yanda opp

by viperdonut
4 athletes joined

Program Description

to defeat yanda

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 10:40
  • Last Edited
    Jun 30, 2025 12:21
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2-4 reps
RPE 9
2
T-Bar Row
2
6-8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
6
Kelso Shrug
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
3
Leg Curl
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-4 reps
RPE 9
2
Shoulder Press (Machine)
2
4-6 reps
RPE 9
3
T-Bar Row
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
4-6 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Stiff Leg Deadlift
2
6-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
2 Sets
2-4 Reps
@9
2
T-Bar Row
2 Sets
6-8 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@9
6
Kelso Shrug
2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
8
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@9
Day 2
1
Stiff Leg Deadlift
2 Sets
4-6 Reps
@9
2
Bulgarian Split Squat (Barbell)
2 Sets
4-6 Reps
@9
3
Leg Curl
2 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@9
5
Standing Calf Raise
2 Sets
6-10 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
6-10 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
2-4 Reps
@9
2
Shoulder Press (Machine)
2 Sets
4-6 Reps
@9
3
T-Bar Row
2 Sets
6-8 Reps
@9
4
Pec Deck (Machine)
2 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
6-8 Reps
@9
6
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
Day 4
1
Bulgarian Split Squat (Barbell)
2 Sets
4-6 Reps
@9
2
Leg Press
2 Sets
4-6 Reps
@9
3
Stiff Leg Deadlift
2 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@9
5
Standing Calf Raise
2 Sets
6-10 Reps
@9
6
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9