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Euan Accumulation 1

by Euan F.
2 athletes joined

Program Description

Strength training

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2024 01:52
  • Last Edited
    Jun 18, 2025 10:47

Summary

Euan Accumulation 1 is a dynamic 4-week program designed for serious lifters looking to build strength and muscle. With four training days each week, you'll focus on compound movements like the deadlift and bench press, complemented by targeted accessory work to enhance your overall performance. This program emphasizes progressive overload to maximize gains, ensuring you push your limits while maintaining proper form. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Wide Grip Lat Pulldown
3
10 reps
80%
4
Lat Pulldown (Close Grip)
3
10 reps
80%
5
Underhand Lat Pulldown
3
10 reps
80%
6
Single Arm Row (Dumbbell)
4
8 reps
80%
7
21s (EZ Bar)
2
21 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Cable)
3
10 reps
80%
5
Ab Wheel
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Leg Press
4
10 reps
80%
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
80%
70%
60%
4
Lying Leg Curl
3
15 reps
80%
5
Prowler Push
1
4 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
80%
3
Sandbag Run
3
10 reps
80%
4
Yoke Run
3
20 reps
80%
5
Atlas Stones
2
4 reps
80%
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
10 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
80%
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
80%
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
80%
5
Underhand Lat Pulldown
3 Sets
10 Reps
80%
6
Single Arm Row (Dumbbell)
4 Sets
8 Reps
80%
7
21s (EZ Bar)
2 Sets
21 Reps
80%
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
80%
80%
80%
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
80%
4
Lateral Raise (Cable)
3 Sets
10 Reps
80%
5
Ab Wheel
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Leg Press
4 Sets
10 Reps
80%
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
80%
70%
60%
4
Lying Leg Curl
3 Sets
15 Reps
80%
5
Prowler Push
1 Set
4 mins
@10
Day 4
1
Clean and Press
3 Sets
8 Reps
80%
2
Farmer's Walk (Weighted)
3 Sets
20 Reps
80%
3
Sandbag Run
3 Sets
10 Reps
80%
4
Yoke Run
3 Sets
20 Reps
80%
5
Atlas Stones
2 Sets
4 Reps
80%