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Fighter block 1

by Azooa Ahmed
7 athletes joined
5.0
(1 rating)

Program Description

This program will hopefully help you to reach your limit. Block 1

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 04, 2024 11:46
  • Last Edited
    May 08, 2024 02:36
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ON THE BOOSTCAMP APP
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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
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
5
Face Pull
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
15 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
6
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
15 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
6
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
15 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
6
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
15 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
6
10 reps
RPE 9
5
Seated Calf Raise
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Single Leg Press
4
15 reps
RPE 8
3
Leg Extension
2
1
15 reps
15 reps
RPE 10
RPE 9.5
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Wrist Curls
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 6
1
Barbell Row
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
5
Face Pull
5 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
15 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
10 Reps
@10