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BodyProject 6 Week Cycle

by Tim Colledge
49 athletes joined

Program Description

With this six week cycle you can keep track of your training PBs and look back at previous training weeks to ensure you’re getting the most out of BodyProject.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 08, 2024 08:52
  • Last Edited
    Nov 10, 2024 05:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Squat
10
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Kettlebell Squat
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
2
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8-8.5
RPE 8.5-9
RPE 9-9.5
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
RPE 9
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
RPE 9.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Horizontal Body Row
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Horizontal Body Row
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Dumbbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
20 Reps
@9-9.5
Day 2
1
Military Press (Barbell)
1 Set
AMRAP
@10
2
Bench Press (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@10