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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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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
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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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