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Hopes & Prayers

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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 18, 2025 12:07

Summary

**Hopes & Prayers** is a dynamic 4-week program designed to push your limits with a focused 5-day split. Each week, you'll tackle targeted workouts for chest, biceps, legs, and core, ensuring balanced strength development. With a mix of barbell, dumbbell, and machine exercises, you'll build muscle and enhance your overall fitness. Get ready to embrace the grind and transform your physique with this structured approach that combines intensity and variety!
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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
Pull-Up (Assisted)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 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 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
-
Day 3
1
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
2
JM Press (Smith Machine)
3 Sets
8-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-