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BoostcampPNG

May/June 6-8 Weeks

by Justo Yanez

Program Description

8 week program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 10, 2025 03:03
  • Last Edited
    May 10, 2025 08:03
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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
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3B
Front Plate Raise
3
10 reps
RPE 8.5
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Ab Wheel
3
12 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3B
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Machine)
6
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8.5
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 8.5
3A
Bicep Curl (Barbell)
3
12 reps
RPE 8
3B
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Russian Twist
3
12 reps
RPE 9
5
Seated Row (Machine)
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8.5
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
3B
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Russian Twist
3
30 reps
RPE 9
5
Seated Row (Cable)
7
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8.5
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 8.5
3A
Bicep Curl (Barbell)
3
12 reps
RPE 8
3B
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Russian Twist
3
12 reps
RPE 9
5
Seated Row (Machine)
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
4
Russian Twist (Dumbbell)
3
30 reps
-
5
Seated Row (Machine)
10
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-7 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3A
Hamstring Curl
3
12 reps
RPE 9
3B
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Machine)
4
20 reps
RPE 8
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Hamstring Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3A
Renegade Row
3
8 reps
-
3B
Push Up
3
15 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
HIIT Sprint Intervals
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
12 reps
RPE 8.5
2A
Renegade Row
3
8 reps
-
2B
Push Up
3
15 reps
-
3
Plank with Shoulder Taps
3
20 reps
-
4
Battle Ropes
6
0.5 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8.5
2A
Push Up
3
15 reps
-
2B
Dumbbell Row
3
10 reps
-
3
Plank
3
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
HIIT Sprint Intervals
7
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3A
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
3B
Front Plate Raise
3 Sets
10 Reps
@8.5
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Ab Wheel
3 Sets
12 Reps
-
6
Incline Treadmill Walk (3.0 Speed, Incline 8–10)
1 Set
10 mins
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
2
Upright Row (Dumbbell)
3 Sets
10-12 Reps
@8.5
3A
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Machine)
6 Sets
0.5-1 mins
-
Day 3
1
Trap Bar Deadlift
4 Sets
5-7 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3A
Hamstring Curl
3 Sets
12 Reps
@9
3B
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9
4
Run
1 Set
-
Day 4
1
Kettlebell Swing
3 Sets
20 Reps
@8
2
Push Press (Barbell)
3 Sets
5 Reps
@8
3A
Renegade Row
3 Sets
8 Reps
-
3B
Push Up
3 Sets
15 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-
5
HIIT Sprint Intervals
6 Sets
-