logo
BoostcampPNG

Foundation Five

by Iwo Górski

Program Description

This 4-week training mesocyclone made for intermediate lifter (at least 1 year if proper training experience) is meanest to induce gains especially in the pectoral area.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 04, 2025 04:05
  • Last Edited
    Jul 05, 2025 03:39
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
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
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9
2A
Face Pull
3
8-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Tricep Kickback
3
8-12 reps
RPE 9
3B
Bayesian Curl
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9
2A
Face Pull
3
8-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Tricep Kickback
3
8-12 reps
RPE 9
3B
Bayesian Curl
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9
2A
Face Pull
3
8-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Tricep Kickback
3
8-12 reps
RPE 9
3B
Bayesian Curl
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9
2A
Face Pull
3
8-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Tricep Kickback
3
8-12 reps
RPE 9
3B
Bayesian Curl
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Leg Extension
3
8-12 reps
RPE 9
4B
Lying Leg Curl
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Leg Extension
3
8-12 reps
RPE 9
4B
Lying Leg Curl
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Leg Extension
3
8-12 reps
RPE 9
4B
Lying Leg Curl
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4A
Leg Extension
3
8-12 reps
RPE 9
4B
Lying Leg Curl
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Cable Flye
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Pull-Up (Assisted)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Pull-Up (Assisted)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Pull-Up (Assisted)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Pull-Up (Assisted)
3
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Cable Flye
4 Sets
12-15 Reps
@9
Day 2
1A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
1B
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9
2A
Face Pull
3 Sets
8-12 Reps
@9
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Tricep Kickback
3 Sets
8-12 Reps
@9
3B
Bayesian Curl
3 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Squat (Low Bar)
3 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
4A
Leg Extension
3 Sets
8-12 Reps
@9
4B
Lying Leg Curl
3 Sets
8-12 Reps
@9
5
Hanging Leg Raise
3 Sets
8-12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Cable Flye
4 Sets
12-15 Reps
@9
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Pull-Up (Assisted)
3 Sets
12-15 Reps
@10