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FIRST EVER FULL PROGRAM

by Dom W.
2 athletes joined
5.0
(1 rating)

Program Description

3 week cycle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 28, 2023 05:59
  • Last Edited
    May 07, 2024 10:23
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
4
Glute-Ham Raise
3
10 reps
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
4
Glute-Ham Raise
3
10 reps
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
4
Glute-Ham Raise
3
10 reps
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
4
Glute-Ham Raise
3
10 reps
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
4
Glute-Ham Raise
3
10 reps
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
4
Glute-Ham Raise
3
10 reps
5
Leg Press
3
8-12 reps
RPE 9
6
Leg Extension
2
AMRAP
RPE 9.5
7
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
5
15-20 reps
RPE 7
5
Hammer Curl
4
8-10 reps
RPE 8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
20+ reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
5 Sets
15-20 Reps
@7
5
Hammer Curl
4 Sets
8-10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
Day 6
1
Military Press (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
20+ Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 4
1
Leg Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Glute-Ham Raise
3 Sets
10 Reps
5
Leg Press
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
AMRAP
@9.5
7
Seated Calf Raise
5 Sets
8-12 Reps
@8