logo
BoostcampPNG

2025 summer 3 days/week LUU

by Giovanni

Program Description

Hypertrophy / maintaining while training for running. This program is to be approached with a Mike Mentzer / Dorian Yates high intensity style, hence first rep is an all out effort with additional forced rep / spot / negatives / pause reps as suitable and if applicable. Second rep is to ensure stimulus and should e skipped for heavy exercises where you know it is not beneficial (e.g. > 3 reps difference from 1st set).

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 10:03
  • Last Edited
    Jun 09, 2025 11:08
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@10
5
Leg Curl
2 Sets
10-12 Reps
@10
6
Plank
2 Sets
-
-
Day 2
1
ISO Lateral Bench Press
2 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
3
Cable Crossover
2 Sets
10-12 Reps
@10
4
Single Arm Rear Delt Cable Fly
2 Sets
12-15 Reps
@10
5
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
2
High Row
2 Sets
10-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@10