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BoostcampPNG

PHUL 52 (1)

by Davyd Yanchevskyi (MOF1Xx)
1 athletes joined

Program Description

To improve SBD strength, and maximise muscle growth

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 28, 2025 06:45
  • Last Edited
    Apr 14, 2025 01:51
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4
10 reps
5 reps
3 reps
2 reps
1 reps
45%
65%
75%
85%
95%
2
Bent Over Row (Barbell)
2
5 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Chest Press (Machine)
2
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
6-8 reps
RPE 8
7
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
8
Lateral Raise (Cable)
2
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10 reps
5 reps
5 reps
45%
65%
75%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Chest Press (Machine)
2
6-8 reps
RPE 8
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8
7
Pec Deck (Machine)
2
6-8 reps
RPE 8
8
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
10 reps
5 reps
3 reps
3 reps
48%
68%
80%
90%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Chest Press (Machine)
2
6-8 reps
RPE 8
6
Pec Deck (Machine)
2
6-8 reps
RPE 8
7
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
8
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4
10 reps
5 reps
3 reps
2 reps
1 reps
50%
73%
83%
93%
100%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Chest Press (Machine)
2
6-8 reps
RPE 8
6
Pec Deck (Machine)
2
6-8 reps
RPE 8
7
Lateral Raise (Cable)
2
6-8 reps
RPE 8
8
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10 reps
5 reps
5 reps
50%
73%
83%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 8
6
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
7
Chest Press (Machine)
2
6-8 reps
RPE 8
8
Pec Deck (Machine)
2
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
10 reps
5 reps
3 reps
2 reps
53%
75%
88%
98%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 8
6
Chest Press (Machine)
2
6-8 reps
RPE 8
7
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
8
Pec Deck (Machine)
2
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
10 reps
5 reps
3 reps
2 reps
1 reps
53%
75%
88%
98%
100%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-8 reps
RPE 8
6
Chest Press (Machine)
2
6-8 reps
RPE 8
7
Pec Deck (Machine)
2
6-8 reps
RPE 8
8
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
63%
2
Deadlift (Barbell)
5
5 reps
63%
3
deep squat with ( Kettlebell, dumbbell)
2
6-12 reps
RPE 8
4
Leg Curl
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
58%
2
Deadlift (Barbell)
5
5 reps
68%
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
65%
2
Deadlift (Barbell)
5
5 reps
73%
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
65%
2
Deadlift (Barbell)
5
5 reps
78%
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
60%
2
Deadlift (Barbell)
5
5 reps
83%
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
65%
2
Deadlift (Barbell)
3
3 reps
88%
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Curl
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
70%
2
Deadlift (Barbell)
2
2 reps
93%
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
63%
2
Squat (Low Bar)
5
5 reps
63%
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
58%
2
Squat (Low Bar)
5
5 reps
68%
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Squat (Low Bar)
5
5 reps
73%
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Squat (Low Bar)
5
5 reps
78%
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Squat (Low Bar)
5
5 reps
83%
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
65%
2
Squat (Low Bar)
3
3 reps
88%
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Squat (Low Bar)
2
2 reps
93%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 9
7
Hip Adductor (Machine)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 9
2
Lateral Raise (Cable)
2
6-8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
3
10 reps
5 reps
3 reps
3 reps
45%
65%
75%
85%
4
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
5
Barbell Row
3
6-10 reps
RPE 9
6
Single Arm Iso Row
2
6-8 reps
RPE 8-9
7
Tricep Extension (Cable)
2
6-10 reps
RPE 8.5
8
Bicep Curl (Cable)
2
6-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
2 reps
1 reps
48%
68%
80%
90%
100%
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9
4
Barbell Row
3
6-10 reps
RPE 9
5
Bicep Curl (Cable)
2
6-10 reps
RPE 8.5
6
Tricep Extension (Cable)
2
6-10 reps
RPE 8.5
7
Single Arm Iso Row
2
6-8 reps
RPE 8-9
8
Lateral Raise (Cable)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 9
2
Bench Press (Barbell)
1
1
3
10 reps
5 reps
5 reps
48%
68%
80%
3
Barbell Row
3
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8.5
5
Tricep Extension (Cable)
2
6-10 reps
RPE 8.5
6
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
7
Single Arm Iso Row
2
6-8 reps
RPE 8
8
Lateral Raise (Cable)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
3
10 reps
5 reps
3 reps
3 reps
50%
73%
83%
93%
3
Barbell Row
3
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8.5
5
Tricep Extension (Cable)
2
6-10 reps
RPE 8.5
6
Single Arm Iso Row
2
6-8 reps
RPE 8
7
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
8
Lateral Raise (Cable)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
4
10 reps
5 reps
3 reps
2 reps
1 reps
53%
75%
88%
98%
100%
3
Barbell Row
3
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8.5
5
Tricep Extension (Cable)
2
6-10 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8
7
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
8
Single Arm Iso Row
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 9
2
Bench Press (Barbell)
1
1
3
10 reps
5 reps
5 reps
53%
75%
88%
3
Barbell Row
3
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 8.5
5
Tricep Extension (Cable)
2
6-10 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8
7
Single Arm Iso Row
1
6-8 reps
RPE 8
8
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-10 reps
RPE 8.5
4
Tricep Extension (Cable)
2
6-10 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6-8 reps
RPE 8
6
Single Arm Iso Row
2
6-8 reps
RPE 8
7
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
63%
2
Squat (Low Bar)
5 Sets
5 Reps
63%
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Leg Extension
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10-12 Reps
@9
7
Hip Adductor (Machine)
2 Sets
6-10 Reps
@8
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
63%
2
Deadlift (Barbell)
5 Sets
5 Reps
63%
3
deep squat with ( Kettlebell, dumbbell)
2 Sets
6-12 Reps
@8
4
Leg Curl
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
6-10 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10-12 Reps
@9
7
Hip Adductor (Machine)
2 Sets
6-10 Reps
@8
Day 4
1
Standing Pullover (Cable)
3 Sets
10-15 Reps
@9
2
Lateral Raise (Cable)
2 Sets
6-8 Reps
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
3 Reps
45%
65%
75%
85%
4
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@8
5
Barbell Row
3 Sets
6-10 Reps
@9
6
Single Arm Iso Row
2 Sets
6-8 Reps
@8-9
7
Tricep Extension (Cable)
2 Sets
6-10 Reps
@8.5
8
Bicep Curl (Cable)
2 Sets
6-10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
10 Reps
5 Reps
3 Reps
2 Reps
1 Reps
45%
65%
75%
85%
95%
2
Bent Over Row (Barbell)
2 Sets
5 Reps
@9
3
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@9
4
Skull Crusher (Barbell)
2 Sets
8 Reps
@9
5
Chest Press (Machine)
2 Sets
6-10 Reps
@8
6
Pec Deck (Machine)
2 Sets
6-8 Reps
@8
7
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@8
8
Lateral Raise (Cable)
2 Sets
6-8 Reps
@8