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RECOMP4UL500

by Asuja
5 athletes joined

Program Description

daa

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 03, 2025 07:40
  • Last Edited
    May 10, 2025 07:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
80%
72.5%
2
Bench Press (Barbell)
3
5 reps
80%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
5 reps
83%
77%
2
Bench Press (Barbell)
3
4 reps
83%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
87%
80%
2
Bench Press (Barbell)
3
3 reps
87%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
2
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
6 reps
77%
70%
2
Bench Press (Barbell)
3
6 reps
77%
3
Pull-Up (Assisted)
2
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
8-10 reps
RPE 9
5
Barbell Row
2
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
7
Overhead Press (Barbell)
2
6-8 reps
RPE 8
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
83%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Hack Squat
3
10-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
5
Lying Leg Curl
2
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Reverse Pec Deck
3
15-20 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5
Leg Curl
2
15-20 reps
RPE 9
6
Lying Leg Curl
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
10-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
80%
72.5%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Pull-Up (Assisted)
2 Sets
6-10 Reps
@8
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@9
5
Barbell Row
2 Sets
8-10 Reps
@8
6
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@9
7
Overhead Press (Barbell)
2 Sets
6-8 Reps
@8
8
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Hack Squat
3 Sets
10-12 Reps
@9
3
Leg Extension
2 Sets
12-15 Reps
@9
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8
5
Lying Leg Curl
2 Sets
10-12 Reps
@9
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@9
4
Lat Pulldown
2 Sets
10-12 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
6
Reverse Pec Deck
3 Sets
15-20 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
2
Leg Press
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
12-15 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
5
Leg Curl
2 Sets
15-20 Reps
@9
6
Lying Leg Curl
2 Sets
12-15 Reps
@9
7
Seated Calf Raise
3 Sets
10-15 Reps
@8