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BoostcampPNG

3-4 Days a Week

by Paul R.
1 athletes joined

Program Description

Gaining strength and muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 20, 2025 08:24
  • Last Edited
    Sep 22, 2025 05:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Chest
12%
Triceps
11.6%
Lats
10.2%
Hamstrings
8.8%
Quadriceps
8%
Biceps
7.6%
Front Delts
7.4%
Glutes
5.5%
Middle Delts
4.3%
Lower Back
4.1%
Calves
3.1%
Rear Delts
2.2%
Abs
2%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Paused)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
6
Single Leg Squad
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
6
Single Leg Squad
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
87.5%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
6
Single Leg Squad
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
90%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
6
Single Leg Squad
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
82.5%
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-8 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
4-6 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
87.5%
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-8 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
4-6 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
90%
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-8 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
4-6 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2 reps
92.5%
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-8 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
4-6 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Straight Leg Calf Raise
3
5-7 reps
RPE 10
4
Hack Squat
3
4-6 reps
RPE 9
5
Bench Press (Paused)
2
6-8 reps
RPE 9
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
7
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
8
Seated Row (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Straight Leg Calf Raise
3
5-7 reps
RPE 10
4
Hack Squat
3
4-6 reps
RPE 9
5
Bench Press (Paused)
2
6-8 reps
RPE 9
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
7
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
8
Seated Row (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Straight Leg Calf Raise
3
5-7 reps
RPE 10
4
Hack Squat
3
4-6 reps
RPE 9
5
Bench Press (Paused)
2
6-8 reps
RPE 9
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
7
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
8
Seated Row (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Leg Extension
2
8-12 reps
RPE 9
3
Straight Leg Calf Raise
3
5-7 reps
RPE 10
4
Hack Squat
3
4-6 reps
RPE 9
5
Bench Press (Paused)
2
6-8 reps
RPE 9
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
7
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
8
Seated Row (Machine)
2
6-8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
5 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
3
Dip (Bodyweight)
2 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9-10
6
Single Leg Squad
3 Sets
6-8 Reps
@9
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
82.5%
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
6-8 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (EZ Bar)
3 Sets
4-6 Reps
@9
6
Romanian Deadlift (Dumbbell)
2 Sets
6-8 Reps
@9
Day 3
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Leg Extension
2 Sets
8-12 Reps
@9
3
Straight Leg Calf Raise
3 Sets
5-7 Reps
@10
4
Hack Squat
3 Sets
4-6 Reps
@9
5
Bench Press (Paused)
2 Sets
6-8 Reps
@9
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
7
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
8
Seated Row (Machine)
2 Sets
6-8 Reps
@9