logo
BoostcampPNG

programma Andrea

by Franz C.
8 athletes joined

Program Description

forza e ipertrofia

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 16, 2025 08:12
  • Last Edited
    May 30, 2025 06:09
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
3
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
70%
Day 2
1
Military Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Front Squat (Barbell)
3 Sets
5 Reps
65%
4
Bench Press (Close Grip)
3 Sets
6 Reps
65%
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
3
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
70%
Day 4
1
Military Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Front Squat (Barbell)
3 Sets
5 Reps
65%
4
Bench Press (Close Grip)
3 Sets
6 Reps
65%