logo
BoostcampPNG

Hopes & Prayers

by
3 athletes joined

Program Description

Pre-NS Grind

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 03, 2025 04:03
  • Last Edited
    Jun 05, 2025 03:31
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Dip (Assisted)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Dip (Assisted)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Dip (Assisted)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Dip (Assisted)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Oblique Crunch
3
10 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Oblique Crunch
3
10 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Oblique Crunch
3
10 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Oblique Crunch
3
10 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Lateral Raise (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Lateral Raise (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Lateral Raise (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Lateral Raise (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
6-10 Reps
-
4
Bayesian Curl
3 Sets
8-12 Reps
-
5
Dip (Assisted)
3 Sets
6-10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
5
Oblique Crunch
3 Sets
10 Reps
-
6
Single Arm Rear Delt Cable Fly
3 Sets
6-10 Reps
-
Day 3
1
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
JM Press (Smith Machine)
3 Sets
8-10 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
-
-
-
2
Leg Press
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Seated Calf Raise
3 Sets
8-10 Reps
-
5
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
6
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
Day 5
1
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
2
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
6
Single Arm Rear Delt Cable Fly
3 Sets
8-10 Reps
-