logo
BoostcampPNG

Project Malevolent

by Rashid J.

Program Description

Get back into the groove of training and have a foundation before going extreme.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 06:49
  • Last Edited
    Jun 18, 2025 09:39

Summary

**Project Malevolent** is an intense 8-week program designed for those ready to push their limits with 4 focused training days each week. This regimen emphasizes compound movements like squats and deadlifts, targeting major muscle groups to build strength and power. With a mix of barbell and dumbbell exercises, you'll enhance your overall physique while developing functional strength. Get ready to transform your training routine and achieve your fitness goals with this powerful program!
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Neck Extension
3
16-20 reps
RPE 7
7
Hyperextension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Face Pull
3
16-20 reps
RPE 8
7
Bicep Curl (Cable)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Shrug (Dumbbell)
3
12 reps
RPE 8
3
Farmer's Walk (Weighted)
4
1-1 reps
RPE 8
4
Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Neck Extension
3
16-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
16-20 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Shrug (Dumbbell)
3 Sets
12 Reps
@8
3
Farmer's Walk (Weighted)
4 Sets
1-1 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Neck Extension
3 Sets
16-20 Reps
@7
7
Hyperextension
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Shrug (Dumbbell)
3 Sets
12 Reps
@8
3
Farmer's Walk (Weighted)
4 Sets
1-1 Reps
@8
4
Split Squat (Dumbbell)
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Leg Curl
3 Sets
12 Reps
@8
7
Neck Extension
3 Sets
16-20 Reps
@7
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
16-20 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Barbell Row
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
16-20 Reps
@8
7
Bicep Curl (Cable)
3 Sets
12 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8