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Modified Work In Progress

by Daniel G.
3 athletes joined
5.0
(1 rating)

Program Description

Expansion Of my OG workout

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2025 01:24
  • Last Edited
    Apr 23, 2025 11:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
75%
3
Seated Row (Cable)
1
5
10 reps
5 reps
70%
90%
4
Lat Pulldown
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
75%
3
Barbell Row
1
5
10 reps
5 reps
70%
90%
4
T-Bar Row
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
6
Pull-Up (Weighted)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
7 reps
7 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
75%
3
Seated Row (Cable)
1
5
10 reps
7 reps
70%
85%
4
Lat Pulldown
1
3
10 reps
7 reps
70%
85%
5
Preacher Curl (Barbell)
1
3
10 reps
7 reps
70%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
75%
3
Barbell Row
1
5
10 reps
7 reps
70%
85%
4
T-Bar Row
1
3
10 reps
7 reps
70%
85%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
6
Pull-Up (Weighted)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
75%
3
Seated Row (Cable)
1
5
10 reps
5 reps
70%
90%
4
Lat Pulldown
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
75%
3
Barbell Row
1
5
10 reps
5 reps
70%
90%
4
T-Bar Row
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
6
Pull-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Hack Squat
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Hack Squat
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Hack Squat
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
5 reps
5 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
Dip (Weighted)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
7 reps
70%
85%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
7 reps
70%
85%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
Dip (Weighted)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
Dip (Weighted)
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Leg Extension
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Leg Extension
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
96%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Leg Extension
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
75%
3
Seated Row (Cable)
1 Set
5 Sets
10 Reps
5 Reps
70%
90%
4
Lat Pulldown
1 Set
3 Sets
10 Reps
5 Reps
70%
90%
5
Preacher Curl (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
70%
90%
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
3 Sets
10 Reps
7 Reps
5 Reps
70%
80%
90%
2
Hack Squat
5 Sets
10 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
AMRAP
85%
4
Face Pull
3 Sets
AMRAP
85%
5
Y Raise
3 Sets
AMRAP
85%
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
5 Reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
5 Reps
70%
90%
4
Chest Fly (Cable)
1 Set
1 Set
2 Sets
10 Reps
7 Reps
5 Reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
85%
Day 4
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
7 Reps
5 Reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
5 Sets
10 Reps
75%
3
Leg Press
4 Sets
7 Reps
80%
4
Leg Extension
3 Sets
AMRAP
85%
5
Lying Leg Curl
3 Sets
AMRAP
85%
Day 5
1
Preacher Curl (Dumbbell)
4 Sets
10-15 Reps
70%
2
Hammer Curl (Cable)
4 Sets
10-15 Reps
70%
3
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
70%
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
70%
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
6
Cable Crunch
4 Sets
10-15 Reps
70%