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Cluster Club

by Nikola T.
2 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 11:35
  • Last Edited
    Jun 18, 2025 09:04

Summary

Join the Cluster Club for a transformative 12-week journey designed to build strength and muscle through a structured 3-day-per-week program. Each session combines classic lifts like the Bench Press and Bent Over Row with innovative supersets to maximize intensity and results. Perfect for those ready to challenge themselves, this program utilizes a full gym setup, ensuring you have the tools to push your limits and achieve your fitness goals. Embrace the grind and watch your physique evolve!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2A
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
2B
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 7.5
3A
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3B
Ab Wheel
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4A
Reverse Nordic Curl
3
5-8 reps
RPE 7
4B
Slider Leg Curl
3
5-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Weighted)
3
3-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-12 reps
-
4A
Lat Pulldown (Single Arm)
3
5-8 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2A
Chest Fly (Cable)
3 Sets
8-12 Reps
@8.5
2B
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
@7.5
3A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9.5
3B
Ab Wheel
3 Sets
8-12 Reps
@7
Day 2
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@7.5
2
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
4A
Reverse Nordic Curl
3 Sets
5-8 Reps
@7
4B
Slider Leg Curl
3 Sets
5-12 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
3-5 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
4A
Lat Pulldown (Single Arm)
3 Sets
5-8 Reps
-
4B
Hammer Curl
3 Sets
8-12 Reps
@9