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AG 2024

by Ant G.
5.0
(1 rating)

Program Description

Escape from late Novice stage and build realistic size and strenght

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2024 06:53
  • Last Edited
    Jun 18, 2025 10:42

Summary

Unleash your potential with the AG 2024 program, an 8-week journey designed to sculpt and strengthen your entire body. Committing just 4 days a week, you'll engage in a dynamic mix of barbell, bodyweight, and dumbbell exercises that target major muscle groups, ensuring balanced development and increased strength. Each session incorporates progressive intensity, pushing you to elevate your performance week after week. Get ready to transform your physique and boost your confidence as you conquer each workout!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 8
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Ant G.Man
a year ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I got what i need. Bench press 96 kg to 112 kg Squat 125 to 145 kg Deadlift from 165 to 175 kg