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Power Pookie

by Patrick
1 athletes joined

Program Description

to make big baby

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2026 09:31
  • Last Edited
    Mar 19, 2026 10:16
Muscle Engagement
Front
Back
MuscleSet
Abs
14.3%
Front Delts
11.1%
Quadriceps
9.5%
Glutes
9.5%
Hamstrings
9.5%
Triceps
9.5%
Upper Back
6.3%
Lats
6.3%
Biceps
6.3%
Middle Delts
6.3%
Chest
3.2%
Forearms
3.2%
Adductors
1.6%
Lower Back
1.6%
Rear Delts
1.6%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
RPE 8
1B
Hanging Leg Raise
3
10-15 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2B
Cable Crunch
3
15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3B
Cable oblique twist
3
10-15 reps
RPE 8
4A
Hip Abduction (Cable)
3
10 reps
RPE 8
4B
Ab Wheel
3
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
15 reps
RPE 8
1B
Dumbbell Row
3
10-15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
-10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Front Raise
3
10-15 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1A
Goblet Squat
3 Sets
10 Reps
@8
1B
Hanging Leg Raise
3 Sets
10-15 Reps
@8
2A
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2B
Cable Crunch
3 Sets
15 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3B
Cable oblique twist
3 Sets
10-15 Reps
@8
4A
Hip Abduction (Cable)
3 Sets
10 Reps
@8
4B
Ab Wheel
3 Sets
5-10 Reps
@8
Day 2
1A
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
1B
Dumbbell Row
3 Sets
10-15 Reps
@8
2A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8
2B
Pull-Up (Bodyweight)
3 Sets
-10 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Front Raise
3 Sets
10-15 Reps
@8
4A
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8
4B
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
@8