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BodyProject IMPROVE

by Tim Colledge
31 athletes joined

Program Description

Increase strength, build muscle and monitor progressive overload.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 28, 2024 03:31
  • Last Edited
    Oct 23, 2024 05:52

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Glutes
12%
Triceps
9.9%
Upper Back
9.4%
Hamstrings
9.2%
Front Delts
9%
Chest
8.1%
Lats
8.1%
Middle Delts
6.3%
Lower Back
6.1%
Abs
2.8%
Biceps
2.7%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
2
Front Squat (Barbell)
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10-12 reps
RPE 8
2
Sissy Squat
4
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
10 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
RPE 8
2
Pull-Up (Assisted)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Weighted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
Day 2
1
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
10 Reps
5 Reps
5 Reps
@7.5
@8
@10