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BoostcampPNG
ULULU
by Thomas O.
Program Description
Powerbuilding- putting on muscle mass while getting stronger on the squat bench and deadlift Warmup upper body- stretch wrist flexors 2 sets of 15 seconds each hand Wrist extensions 1 set of 15-20 reps each hand or until it starts to feel difficult Wrist pronation 1 set until you start to feel a good burn or failure each hand Banded or cable external rotations(whichever you prefer) 2 sets to failure below 20 reps Sleeper stretch if you have a tight posterior shoulder Active hang to activate lats and if you can do a couple pullups For your first exercise do 3 warmup sets. For your second exercise do 3 if needed otherwise do 2. For every exercise after that do 2 warmup sets Warmup lower body- hip abduction with lightweight until you start to feel a burn. If you feel like it, do a couple more sets with increasing weight. Warmup on leg extensions as if you're warming up for a working set but don't do a working set. 2-3 sets with an increase in weight Hip-shift 8 reps each leg with 5 second holds. If one side is tighter than the other spend some more time on that side. Barbell rdls without any weight on the bar or lightweight (5-10lbs) to open up those hamstrings and loosen the posterior hip and knee Single leg atg squats. Don't worry if your heel comes off the ground just focus on fully stretching the quads and flex your quads really hard. Stretch calves with a lockout in the knee 3-4 warmup sets on the first movement and 3 on the second with 2 on every exercise after that. On squats the weight will stretch your joints as you perform more weights. I recommend going slower on your warmup sets to really dial in the technique and range of motion. Can also do leg curls or hip adduction if you prefer since they don't tax the body as much if at all since they isolate one muscle Cardio- do 5-10 minutes on assault bike or stair master before and after your workout. If you're not used to the intensity or volume I highly suggest easing into it and lowering either or both factors and easing into it. Otherwise you may not recover well between each workout. Should aim to eat in a calorie surplus of about 300cals and 0.7-1 gram of protein per lbs of bodyweight. Aim to sleep 6-8 hours per night and maintain a consistent sleep schedule.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Jun 14, 2024 02:44
Last Edited
Jul 13, 2024 02:53
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.
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Week 1
1 / 8 Weeks
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
6 Reps
@6
4
Spoto Press
2 Sets
6 Reps
@6
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
5 Sets
6 Reps
@6
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@6
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
5 Sets
6 Reps
@6
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@6
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
5 Sets
6 Reps
@6
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@6
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
5 Sets
6 Reps
@6
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@6
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
5 Sets
6 Reps
@6
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@6
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
5 Sets
6 Reps
@6
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@6
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
5 Sets
8-12 Reps
@6
3
Barbell Row
3 Sets
5 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Squat (Low Bar)
5 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Single Leg Press
2 Sets
15-20 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
5 Sets
6 Reps
@6
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Tibia Raise
2 Sets
15-20 Reps
@10
3
Deadlift (Barbell)
5 Sets
3 Reps
@6
4
Squat (Low Bar)
5 Sets
6 Reps
@6
5
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
15-20 Reps
@10
7
Leg Extension
3 Sets
8-12 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@6
4
JM Press
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10