logo
BoostcampPNG
COOZ program.
by Josh Boggess
1 athletes joined
Program Description
Dude. This program is very hard. Like I made it…very…hard. Each week, for every wave of three weeks, your lifts will take longer. The idea behind this program isn’t going balls to the wall every set, but strategically using RPE and %1RM to add volume. Volume will make you grow! Volume is king! Just STICK TO IT. Since not every set is a 10/10 effort, you need to really try and get everything done…no slacking. Only 4 days a week, but they’re hard days! You’ve got this. For weeks 7-9, you would do the same thing, but add2-4% on percentage based lifts, and cut reps down to 10s for accessory work. Moral of the story: stick with it and trust the process. This will be good!
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
May 29, 2024 02:52
Last Edited
Jun 15, 2024 07:19
down_app
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
75%
80%
70%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@8.5-10
5
Pull-Up (Assisted)
2 Sets
15 Reps
@8.5-10
6
Leg Extension
2 Sets
15 Reps
@8.5-10
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Bench Press (Dumbbell)
2 Sets
15 Reps
@8.5-10
4
Bicep Curl (Barbell)
2 Sets
15 Reps
@8.5-10
5
Hammer Curl
2 Sets
15 Reps
@8.5-10
6
Pec Deck (Machine)
2 Sets
15 Reps
@8.5-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8.5-10
2
Back Extension
2 Sets
15 Reps
@8.5-10
3
Seated Hamstring Curl
2 Sets
15 Reps
@8.5-10
4
Dumbbell Row
2 Sets
15 Reps
@8.5-10
5
Chin-Up (Assisted)
2 Sets
20 Reps
@8.5-10
6
Seated Row (Cable)
2 Sets
15 Reps
@8.5-10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
JM Press (Smith Machine)
2 Sets
15 Reps
@8.5-10
4
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@8.5-10
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8.5-10
6
Dip (Assisted)
2 Sets
15 Reps
@8.5-10