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Training

by Roland Baker
2 athletes joined

Program Description

Size, strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2024 08:20
  • Last Edited
    Jun 22, 2024 12:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@10
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
3
Rolling Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
9 Reps
10 Reps
@9.5
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)
1 Set
15 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@7
5
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@7
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
12 Reps
@10
@8
2
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@9.5
@7
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
3 Reps
3 Reps
@6
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
6 Reps
@6
@9
3
Dumbbell Row
1 Set
3 Sets
10 Reps
10 Reps
@9
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8