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BoostcampPNG

Ms. Pac-Man's Training Protocol

by Colby Moore
2 athletes joined

Program Description

If you ain't first, your last. If you had some bad sets on an exercise, add a lightweight set to failure. Try to add 5 lbs each workout, atleast 2.5 lbs. Start with heaviest set and lower weight each set that adds reps.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2024 12:42
  • Last Edited
    Jun 24, 2024 07:49

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.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
3
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
3
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Hammer Curl
1 Set
AMRAP
-
5
Bicep Curl (EZ Bar)
1 Set
AMRAP
-
Day 1
1
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
-
2
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Standing Calf Raise
2 Sets
AMRAP
-