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BoostcampPNG
Obsessed
by Rhino9
3 athletes joined
Program Description
Become Undeniable
Program Overview
Level
Beginner, Intermediate, Advanced, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Apr 20, 2024 05:36
Last Edited
Jul 22, 2024 02:06
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 1 Weeks
Day 1
1
Squat (Paused)
3 Sets
5 Reps
@9
2
Larsen Press (Barbell)
3 Sets
5 Reps
@9
3
Zercher Squat (Barbell)
2 Sets
12 Reps
@9
4A
Seated Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@9
@9
4B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
4C
Rear Delt Row
1 Set
1 Set
12 Reps
8 Reps
@9
@9
5A
Spider Curl
2 Sets
12 Reps
@9
5B
Skull Crusher
2 Sets
10 Reps
@9
5C
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@9
6
High Pull
2 Sets
8 Reps
@9
7A
Pull-Up (Weighted)
1 Set
2 Sets
4 Reps
8 Reps
@9
@9
7B
Hanging Leg Raise
2 Sets
20 Reps
@9
Day 2
1
Dip (Weighted)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Split Squat (Barbell)
2 Sets
8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4A
Underhand Lat Pulldown
2 Sets
12 Reps
@9
4B
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
4C
Hammer Curl
2 Sets
12 Reps
@9
5
Bent Over Row (Barbell, Paused)
2 Sets
8 Reps
@9
6A
Single Arm Shoulder Press
2 Sets
12 Reps
@9
6B
Lateral Raise (Cable)
2 Sets
12 Reps
@9
6C
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9
7
Chin-Up (Weighted)
3 Sets
5 Reps
@9
8
Hanging Leg Raise
2 Sets
20 Reps
@9
Day 3
1
Box Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@9
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@9
@9
3A
Seated Overhead Press (Barbell)
2 Sets
10 Reps
@9
3B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
3C
Rear Delt Row
2 Sets
12 Reps
@9
4
Good Morning
2 Sets
1 Set
10 Reps
5 Reps
@9
@9
5
Pull Through (Cable)
2 Sets
12 Reps
@9
6A
Bicep Curl (Barbell)
2 Sets
12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
6C
Hammer Curl
2 Sets
12 Reps
@9
7
Lat Pulldown
2 Sets
10 Reps
@9
8
Cable Crunch
2 Sets
12 Reps
@9
Day 4
1
Anderson squats
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Legs Up Bench Press (Barbell)
2 Sets
5 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
4A
Bicep Curl (Cable)
2 Sets
15 Reps
@9
4B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
4C
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
@9
5
Pull Through (Cable)
3 Sets
12 Reps
@9
6
Seated Row (Cable)
4 Sets
10 Reps
@9
7A
Seated Overhead Press (Barbell)
2 Sets
5 Reps
@9
7B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
7C
Rear Delt Row
2 Sets
10 Reps
@9
8
Hanging Leg Raise
2 Sets
20 Reps
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9
@9
2
Dip (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@9
@9
3
Split Squat (Barbell)
2 Sets
5 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
@9
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
6
Seal Row
2 Sets
1 Set
12 Reps
8 Reps
@9
@9
7A
Spider Curl
2 Sets
12 Reps
@9
7B
Skull Crusher
2 Sets
10 Reps
@9
7C
Hammer Curl (Cable)
2 Sets
15 Reps
@9
8
Suitcase Carry
2 Sets
1 mins
@9
Day 6
1
High Bar Squat (Barbell)
3 Sets
5 Reps
@10
2
Bench Press (Paused)
2 Sets
1 Set
5 Reps
10 Reps
@9
@9
3
High Pull
2 Sets
1 Set
5 Reps
10 Reps
@9
@9
4
Push Press (Barbell)
2 Sets
8 Reps
@9
5
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@9
6
Front Squat (Barbell)
2 Sets
5 Reps
@8
7
Pull Through (Cable)
3 Sets
10 Reps
@9
8
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9