Program Description
Train like the Bane himself! The program is made for those who want to face a challenge, gain size and strength. Focusing on upper body, 3 days upper and 1 lower. I will try to make it as simple as possible, so, some points to have in mind: • Warm up before every exercise. • Try to eat in calorie surplus (bulk)❗ I can't stress this enough, that's very important factor in order to gain strength and size, please make sure you control your diet. • With every set try to increase weight. • Do some stretching after session. • Feel free to make some minor changes. • Make sure you get the best recovery (sleep 7-9 hours) Progression: Try to increase every week weight or reps on compound exercises. (Overload progression) Deload: After 4-6 weeks (50% of weight on every exercise or just skip the gym on the deload week)
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMay 07, 2024 12:24
- Last EditedAug 22, 2024 09:59
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 6
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Pull-Up (Weighted)
3
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 6
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Pull-Up (Weighted)
3
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 6
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Pull-Up (Weighted)
3
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 6
RPE 8
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Pull-Up (Weighted)
3
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7A
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
8A
Skull Crusher
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7A
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
8A
Skull Crusher
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7A
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
8A
Skull Crusher
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7A
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
8A
Skull Crusher
2
1
10 reps
10 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)1 Set
2 Sets
3 Reps
3 Reps
@6
@8
2
Lat Pulldown3 Sets
10 Reps
@9
3
Seated Row (Cable)3 Sets
10 Reps
@9
4
Rear Delt Fly (Machine)3 Sets
12 Reps
@8
5
Pull-Up (Weighted)3 Sets
5 Reps
@8
6
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
Day 3
1
Squat (Barbell)3 Sets
5 Reps
@8
2
Lunge (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Leg Extension2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Hamstring Curl2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Seated Calf Raise1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
@7
@8
@9
@9.5
2
Chest Fly (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Seated Military Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@8
@9
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Standing Calf Raise3 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Pendlay Row1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Chest Fly (Machine)3 Sets
10 Reps
@8
5
Lat Pulldown3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7A
Incline Curl (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
8A
Skull Crusher2 Sets
1 Set
10 Reps
10 Reps
@8
@9