Program Description
programe for amateur
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedMay 10, 2024 10:01
- Last EditedMay 14, 2024 03:06
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
2
Bent Over Row (Dumbbell)
4
8+ reps
3
Chest Supported Row (Machine)
3
1
12+ reps
4
Seated Row (Cable)
3
12+ reps
5
Lat Pulldown
2
15+ reps
6
Skull Crusher
4
12 reps
7
Single Arm Pushdown
3
12 reps
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
9
Push Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
2
Bent Over Row (Dumbbell)
4
8+ reps
3
Chest Supported Row (Machine)
3
1
12+ reps
4
Seated Row (Cable)
3
12+ reps
5
Lat Pulldown
2
15+ reps
6
Skull Crusher
4
12 reps
7
Single Arm Pushdown
3
12 reps
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
9
Push Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
2
Bent Over Row (Dumbbell)
4
8+ reps
3
Chest Supported Row (Machine)
3
1
12+ reps
4
Seated Row (Cable)
3
12+ reps
5
Lat Pulldown
2
15+ reps
6
Skull Crusher
4
12 reps
7
Single Arm Pushdown
3
12 reps
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
9
Push Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
2
Bent Over Row (Dumbbell)
4
8+ reps
3
Chest Supported Row (Machine)
3
1
12+ reps
4
Seated Row (Cable)
3
12+ reps
5
Lat Pulldown
2
15+ reps
6
Skull Crusher
4
12 reps
7
Single Arm Pushdown
3
12 reps
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
9
Push Up
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8+ reps
2
Bent Over Row (Dumbbell)
4
8+ reps
3
Chest Supported Row (Machine)
3
1
12+ reps
4
Seated Row (Cable)
3
12+ reps
5
Lat Pulldown
2
15+ reps
6
Skull Crusher
4
12 reps
7
Single Arm Pushdown
3
12 reps
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
9
Push Up
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
2
Hack Squat
3
12+ reps
3
Leg Extension
3
15 reps
4
Stiff Leg Deadlift
3
8+ reps
5
Lying Leg Curl
3
12 reps
6
Leg Curl
2
1
15 reps
7
Standing Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
2
Hack Squat
3
12+ reps
3
Leg Extension
3
15 reps
4
Stiff Leg Deadlift
3
8+ reps
5
Lying Leg Curl
3
12 reps
6
Leg Curl
2
1
15 reps
7
Standing Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
2
Hack Squat
3
12+ reps
3
Leg Extension
3
15 reps
4
Stiff Leg Deadlift
3
8+ reps
5
Lying Leg Curl
3
12 reps
6
Leg Curl
2
1
15 reps
7
Standing Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
2
Hack Squat
3
12+ reps
3
Leg Extension
3
15 reps
4
Stiff Leg Deadlift
3
8+ reps
5
Lying Leg Curl
3
12 reps
6
Leg Curl
2
1
15 reps
7
Standing Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8+ reps
2
Hack Squat
3
12+ reps
3
Leg Extension
3
15 reps
4
Stiff Leg Deadlift
3
8+ reps
5
Lying Leg Curl
3
12 reps
6
Leg Curl
2
1
15 reps
7
Standing Calf Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
2
Incline Bench Press (Dumbbell)
4
8+ reps
3
Spoto Press
3
12 reps
4
Chest Press (Machine)
3
12 reps
5
Chest Fly (Machine)
3
15 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Bicep Curl (Machine)
3
15 reps
9
Spider Curl
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
2
Incline Bench Press (Dumbbell)
4
8+ reps
3
Spoto Press
3
12 reps
4
Chest Press (Machine)
3
12 reps
5
Chest Fly (Machine)
3
15 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Bicep Curl (Machine)
3
15 reps
9
Spider Curl
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
2
Incline Bench Press (Dumbbell)
4
8+ reps
3
Spoto Press
3
12 reps
4
Chest Press (Machine)
3
12 reps
5
Chest Fly (Machine)
3
15 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Bicep Curl (Machine)
3
15 reps
9
Spider Curl
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
2
Incline Bench Press (Dumbbell)
4
8+ reps
3
Spoto Press
3
12 reps
4
Chest Press (Machine)
3
12 reps
5
Chest Fly (Machine)
3
15 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Bicep Curl (Machine)
3
15 reps
9
Spider Curl
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
2
Incline Bench Press (Dumbbell)
4
8+ reps
3
Spoto Press
3
12 reps
4
Chest Press (Machine)
3
12 reps
5
Chest Fly (Machine)
3
15 reps
6
Preacher Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Bicep Curl (Machine)
3
15 reps
9
Spider Curl
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Hack Squat
3
12 reps
3
Leg Press
3
15 reps
4
Leg Extension
2
20 reps
5
Stiff Leg Deadlift
4
8 reps
6
Lying Leg Curl
1
2
1215 reps
12 reps
7
Leg Curl
3
15 reps
8
Standing Calf Raise
3
12 reps
9
Seated Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Hack Squat
3
12 reps
3
Leg Press
3
15 reps
4
Leg Extension
2
20 reps
5
Stiff Leg Deadlift
4
8 reps
6
Lying Leg Curl
1
2
1215 reps
12 reps
7
Leg Curl
3
15 reps
8
Standing Calf Raise
3
12 reps
9
Seated Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Hack Squat
3
12 reps
3
Leg Press
3
15 reps
4
Leg Extension
2
20 reps
5
Stiff Leg Deadlift
4
8 reps
6
Lying Leg Curl
1
2
1215 reps
12 reps
7
Leg Curl
3
15 reps
8
Standing Calf Raise
3
12 reps
9
Seated Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Hack Squat
3
12 reps
3
Leg Press
3
15 reps
4
Leg Extension
2
20 reps
5
Stiff Leg Deadlift
4
8 reps
6
Lying Leg Curl
1
2
1215 reps
12 reps
7
Leg Curl
3
15 reps
8
Standing Calf Raise
3
12 reps
9
Seated Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Hack Squat
3
12 reps
3
Leg Press
3
15 reps
4
Leg Extension
2
20 reps
5
Stiff Leg Deadlift
4
8 reps
6
Lying Leg Curl
1
2
1215 reps
12 reps
7
Leg Curl
3
15 reps
8
Standing Calf Raise
3
12 reps
9
Seated Calf Raise
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
2
Lateral Raise (Cable)
3
12 reps
3
Face Pull
3
12 reps
4
Upright Row (Dumbbell)
3
15 reps
5
Lateral Raise (Machine)
2
6
Bicep Curl (Barbell)
2
1
12 reps
7
Hammer Curl
3
12 reps
8
Incline Curl (Dumbbell)
2
15 reps
9
Dumbbell Bench Pullover
3
12 reps
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
2
Lateral Raise (Cable)
3
12 reps
3
Face Pull
3
12 reps
4
Upright Row (Dumbbell)
3
15 reps
5
Lateral Raise (Machine)
2
20 reps
6
Bicep Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Incline Curl (Dumbbell)
2
15 reps
9
Dumbbell Bench Pullover
3
12 reps
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
2
Lateral Raise (Cable)
3
12 reps
3
Face Pull
3
12 reps
4
Upright Row (Dumbbell)
3
15 reps
5
Lateral Raise (Machine)
2
20 reps
6
Bicep Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Incline Curl (Dumbbell)
2
15 reps
9
Dumbbell Bench Pullover
3
12 reps
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
2
Lateral Raise (Cable)
3
12 reps
3
Face Pull
3
12 reps
4
Upright Row (Dumbbell)
3
15 reps
5
Lateral Raise (Machine)
2
20 reps
6
Bicep Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Incline Curl (Dumbbell)
2
15 reps
9
Dumbbell Bench Pullover
3
12 reps
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
2
Lateral Raise (Cable)
3
12 reps
3
Face Pull
3
12 reps
4
Upright Row (Dumbbell)
3
15 reps
5
Lateral Raise (Machine)
2
20 reps
6
Bicep Curl (Barbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Incline Curl (Dumbbell)
2
15 reps
9
Dumbbell Bench Pullover
3
12 reps
10
V-Handle Tricep Pushdown (Cable)
3
15 reps
Week 1
1 / 5 Weeks
Day 1
1
Pendlay Row4 Sets
8+ Reps
2
Bent Over Row (Dumbbell)4 Sets
8+ Reps
3
Chest Supported Row (Machine)3 Sets
1 Set
12+ Reps
4
Seated Row (Cable)3 Sets
12+ Reps
5
Lat Pulldown2 Sets
15+ Reps
6
Skull Crusher4 Sets
12 Reps
7
Single Arm Pushdown3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
9
Push Up3 Sets
15 Reps
Day 2
1
Squat (Paused)4 Sets
8+ Reps
2
Hack Squat3 Sets
12+ Reps
3
Leg Extension3 Sets
15 Reps
4
Stiff Leg Deadlift3 Sets
8+ Reps
5
Lying Leg Curl3 Sets
12 Reps
6
Leg Curl2 Sets
1 Set
15 Reps
7
Standing Calf Raise3 Sets
12 Reps
Day 3
1
Bench Press (Dumbbell)4 Sets
8+ Reps
2
Incline Bench Press (Dumbbell)4 Sets
8+ Reps
3
Spoto Press3 Sets
12 Reps
4
Chest Press (Machine)3 Sets
12 Reps
5
Chest Fly (Machine)3 Sets
15 Reps
6
Preacher Curl (Barbell)3 Sets
12 Reps
7
Hammer Curl3 Sets
12 Reps
8
Bicep Curl (Machine)3 Sets
15 Reps
9
Spider Curl2 Sets
20 Reps
Day 4
1
Squat (Barbell)4 Sets
8 Reps
2
Hack Squat3 Sets
12 Reps
3
Leg Press3 Sets
15 Reps
4
Leg Extension2 Sets
20 Reps
5
Stiff Leg Deadlift4 Sets
8 Reps
6
Lying Leg Curl1 Set
2 Sets
1215 Reps
12 Reps
7
Leg Curl3 Sets
15 Reps
8
Standing Calf Raise3 Sets
12 Reps
9
Seated Calf Raise3 Sets
12 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
2
Lateral Raise (Cable)3 Sets
12 Reps
3
Face Pull3 Sets
12 Reps
4
Upright Row (Dumbbell)3 Sets
15 Reps
5
Lateral Raise (Machine)2 Sets
6
Bicep Curl (Barbell)2 Sets
1 Set
12 Reps
7
Hammer Curl3 Sets
12 Reps
8
Incline Curl (Dumbbell)2 Sets
15 Reps
9
Dumbbell Bench Pullover3 Sets
12 Reps
10
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps