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Broken Boy's - Road to the Wedding

by Daniel Davis
1 athletes joined

Program Description

Build muscle Lose fat Rehab joints

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2024 07:44
  • Last Edited
    Jun 29, 2025 04:29

Summary

Embark on a transformative 6-week journey with "Broken Boy's - Road to the Wedding," designed to sculpt your physique and boost your confidence just in time for the big day. This program features five intense training days each week, focusing on a mix of lower body, pull, push, and core workouts that utilize a full gym setup. Expect to engage in supersets like Deadlifts and Chest Supported Rows, ensuring you build strength and endurance while torching calories. Get ready to look and feel your best as you prepare for your wedding day!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Sit Up
3
15-30 reps
RPE 8
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Sit Up
3
15-30 reps
RPE 8
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Sit Up
3
15-30 reps
RPE 8
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Sit Up
3
15-30 reps
RPE 8
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Sit Up
3
15-30 reps
RPE 8
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 8
2B
Sit Up
3
15-30 reps
RPE 8
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
4
15-30 reps
RPE 8
2
Chest Fly (Cable)
4
8-12 reps
RPE 8
3A
Skull Crusher
3
8-12 reps
RPE 8
3B
Back Extension
3
6-12 reps
RPE 8
4A
Alternate Plate Grabs
3
16-24 reps
RPE 8
4B
Supine KB Rotations
3
16-24 reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
4
15-30 reps
RPE 8
2
Chest Fly (Cable)
4
8-12 reps
RPE 8
3A
Skull Crusher
3
8-12 reps
RPE 8
3B
Back Extension
3
6-12 reps
RPE 8
4A
Alternate Plate Grabs
3
16-24 reps
RPE 8
4B
Supine KB Rotations
3
16-24 reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
4
15-30 reps
RPE 8
2
Chest Fly (Cable)
4
8-12 reps
RPE 8
3A
Skull Crusher
3
8-12 reps
RPE 8
3B
Back Extension
3
6-12 reps
RPE 8
4A
Alternate Plate Grabs
3
16-24 reps
RPE 8
4B
Supine KB Rotations
3
16-24 reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
4
15-30 reps
RPE 8
2
Chest Fly (Cable)
4
8-12 reps
RPE 8
3A
Skull Crusher
3
8-12 reps
RPE 8
3B
Back Extension
3
6-12 reps
RPE 8
4A
Alternate Plate Grabs
3
16-24 reps
RPE 8
4B
Supine KB Rotations
3
16-24 reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
4
15-30 reps
RPE 8
2
Chest Fly (Cable)
4
8-12 reps
RPE 8
3A
Skull Crusher
3
8-12 reps
RPE 8
3B
Back Extension
3
6-12 reps
RPE 8
4A
Alternate Plate Grabs
3
16-24 reps
RPE 8
4B
Supine KB Rotations
3
16-24 reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
4
15-30 reps
RPE 8
2
Chest Fly (Cable)
4
8-12 reps
RPE 8
3A
Skull Crusher
3
8-12 reps
RPE 8
3B
Back Extension
3
6-12 reps
RPE 8
4A
Alternate Plate Grabs
3
16-24 reps
RPE 8
4B
Supine KB Rotations
3
16-24 reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Copenhagen Plank
3
8-12 reps
RPE 6
2A
Squat (Barbell)
1
8-12 reps
RPE 8
2B
Balance Board
3
30 secs
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Glute Buster
1
2 mins
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Copenhagen Plank
3
8-12 reps
RPE 6
2A
Squat (Barbell)
1
8-12 reps
RPE 8
2B
Balance Board
3
30 secs
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Glute Buster
1
2 mins
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Copenhagen Plank
3
8-12 reps
RPE 6
2A
Squat (Barbell)
1
8-12 reps
RPE 8
2B
Balance Board
3
30 secs
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Glute Buster
1
2 mins
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Copenhagen Plank
3
8-12 reps
RPE 6
2A
Squat (Barbell)
1
8-12 reps
RPE 8
2B
Balance Board
3
30 secs
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Glute Buster
1
2 mins
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Copenhagen Plank
3
8-12 reps
RPE 6
2A
Squat (Barbell)
1
8-12 reps
RPE 8
2B
Balance Board
3
30 secs
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Glute Buster
1
2 mins
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Copenhagen Plank
3
8-12 reps
RPE 6
2A
Squat (Barbell)
1
8-12 reps
RPE 8
2B
Balance Board
3
30 secs
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Glute Buster
1
2 mins
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1A
Sled Pull/Push
3 Sets
2-4 Reps
@6
1B
Tip Raises
3 Sets
15-30 Reps
@6
2A
Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
15-30 Reps
@8
3A
ATG Split Squat
3 Sets
8-12 Reps
@8
3B
Hip Bridge March
3 Sets
8-12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Stretching
1 Set
7 mins
@6
Day 2
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
5
Stretching
1 Set
7 mins
@7
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
1B
Sit Up
4 Sets
15-30 Reps
@8
2
Chest Fly (Cable)
4 Sets
8-12 Reps
@8
3A
Skull Crusher
3 Sets
8-12 Reps
@8
3B
Back Extension
3 Sets
6-12 Reps
@8
4A
Alternate Plate Grabs
3 Sets
16-24 Reps
@8
4B
Supine KB Rotations
3 Sets
16-24 Reps
@8
5
Hammer Curl
3 Sets
8-12 Reps
@8
6
Stretching
1 Set
7 mins
@6
Day 4
1A
Sled Pull/Push
3 Sets
2-4 Reps
@6
1B
Copenhagen Plank
3 Sets
8-12 Reps
@6
2A
Squat (Barbell)
1 Set
8-12 Reps
@8
2B
Balance Board
3 Sets
30 secs
@8
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
4
Glute Buster
1 Set
2 mins
@8
5
Stretching
1 Set
7 mins
@6
Day 5
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
5A
Pull-Up (Assisted)
3 Sets
6-12 Reps
@8
5B
Leg Raise (Captain's Chair)
3 Sets
15-30 Reps
@8
6
Stretching
1 Set
7 mins
@6