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N.D JY

by Nathan D.
1 athletes joined

Program Description

8 week home workout

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 17, 2025 10:11
  • Last Edited
    Apr 24, 2025 02:31
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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
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Push Press (Barbell)
10 Sets
3 Reps
@5
2
Front Squat (Barbell)
10 Sets
3 Reps
@5
3A
Pull-Up (Weighted)
5 Sets
3 Reps
@5
3B
Dip (Weighted)
5 Sets
3 Reps
@5
4
Hanging Leg Raise
5 Sets
AMRAP
-
Day 2
1
Bodyweight Exercise
1 Set
20 mins
-
2A
Hammer Curl (Dumbbell)
5 Sets
3 Reps
@5
2B
Skull Crusher (Barbell)
5 Sets
3 Reps
@5
3
Face Pull
5 Sets
8-12 Reps
@8
4
Ab Wheel
5 Sets
AMRAP
-
Day 3
1
High Pull
6 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)
6 Sets
5 Reps
@7
3
Bench Press (Barbell)
6 Sets
1 Reps
@3
4
Bench Press (Barbell)
2 Sets
AMRAP
60%
5
Squat (Barbell)
2 Sets
3 mins
-
6
Hanging Leg Raise
5 Sets
AMRAP
-
Day 4
1A
Skull Crusher (Barbell)
10 Sets
10 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
10 Sets
10 Reps
@10
2
Ab Wheel
5 Sets
AMRAP
-
Day 5
1
Squat (Barbell)
15 Sets
1 Reps
@3
2
Seated Military Press (Barbell)
4 Sets
8 Reps
@10
3
Shrug (Trap Bar)
3 Sets
3 Reps
100%
4
Shrug (Trap Bar)
3 Sets
AMRAP
-
5
Hanging Leg Raise
5 Sets
AMRAP
-