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BoostcampPNG

bodybuilding+ powerlifting program

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1 athletes joined

Program Description

The purpose of this program is to Build Muscle Mass (Hypertrophy, Increase Strength in the Big Three Lifts(bench, squat, and deadlift) while also giving athletes the ability to progressively grow in the program

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 11, 2025 04:23
  • Last Edited
    May 13, 2025 09:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
67%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
73%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
83%
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87%
2
Bulgarian Split Squat (Dumbbell)
3
5 reps
RPE 7
3
Leg Press
3
6 reps
RPE 7
4
Leg Curl
3
6 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
3
Leg Press
2
6 reps
RPE 7
4
Leg Curl
3
6 reps
RPE 7
5
Plank
2
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
3
Leg Press
2
6 reps
RPE 7
4
Plank
2
1 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
67%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
73%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Overhead Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
83%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Overhead Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Overhead Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
87%
2
Incline Bench Press (Dumbbell)
3
5-6 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
5
One Arm Lateral Raise (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 7
3
Tricep Pushdown (Cable)
2
6 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
67%
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Barbell Row
3
8 reps
RPE 7
5
Hanging Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
77%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Barbell Row
3
8 reps
RPE 7
5
Hanging Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6-8 reps
RPE 7
4
Barbell Row
3
6 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
83%
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6-8 reps
RPE 7
4
Barbell Row
3
6 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6-8 reps
RPE 7
4
Barbell Row
3
6 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Romanian Deadlift (Dumbbell)
3
5 reps
RPE 7
3
Lat Pulldown
3
5-6 reps
RPE 7
4
Barbell Row
3
5 reps
RPE 7
5
Hanging Leg Raise
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 7
3
Lat Pulldown
2
5 reps
RPE 7
4
Hanging Leg Raise
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 7
3
Lat Pulldown
2
5 reps
RPE 7
4
Hanging Leg Raise
3
5 reps
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Plank
3 Sets
1 mins
@6.5
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
65%
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10-12 Reps
@7
4
Barbell Row
3 Sets
10 Reps
@7
5
Hanging Leg Raise
3 Sets
12 Reps
@7