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BoostcampPNG

Turkey

by Aslan G.

Program Description

N

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 24, 2025 01:18
  • Last Edited
    Jun 27, 2025 07:36
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
4 Reps
4 Reps
4 Reps
85%
80%
75%
2
Dip (Weighted)
1 Set
2 Sets
4 Reps
6 Reps
@8-10
@8-10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@10
5
Chest Fly (Machine)
2 Sets
8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
JM Press (Smith Machine)
3 Sets
6 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
3 Reps
3 Reps
5 Reps
85%
80%
75%
2
Lat Pulldown
2 Sets
6-8 Reps
@10
3
Cable Low Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@8
4
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
@8
6
Hammer Curl (Dumbbell)
2 Sets
5 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
90%
85%
2
Lat Pulldown
3 Sets
6-8 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@10
4
Cable Low Row
3 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
4 Reps
4 Reps
95%
87%
85%
80%
2
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
85%
75%
3
Leg Extension
3 Sets
8 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
5
Hack Squat
3 Sets
8 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@10