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Frieza Final Form

by Brandon H.
6 athletes joined

Program Description

The goal of this program is give you the look, size, strength, and physically capability to take over the universe, one planet at a time!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2024 02:10
  • Last Edited
    Jun 08, 2024 04:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1A
Bench Press (Paused)
4
7 reps
67%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
2
15 reps
RPE 9
2B
Push Up
2
AMRAP
RPE 10
3A
Pendlay Row
2
15 reps
RPE 9
3B
Dip (Weighted)
2
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4B
Cable Crunch
2
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
4
7 reps
70%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
3
15 reps
RPE 9
2B
Push Up
3
AMRAP
RPE 10
3A
Pendlay Row
3
15 reps
RPE 9
3B
Dip (Weighted)
3
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Cable Crunch
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
4
7 reps
73%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
3
15 reps
RPE 9
2B
Push Up
3
AMRAP
RPE 10
3A
Pendlay Row
3
15 reps
RPE 9
3B
Dip (Weighted)
3
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Cable Crunch
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
4
7 reps
75%
1B
Lat Pulldown
4
15 reps
RPE 9
2A
Arnold Press
3
15 reps
RPE 9
2B
Push Up
3
AMRAP
RPE 10
3A
Pendlay Row
3
15 reps
RPE 9
3B
Dip (Weighted)
3
10-15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Cable Crunch
3
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 6
1B
Goblet Squat
4
25 reps
RPE 6
2
Deadlift (Barbell)
4
7 reps
67%
3
Front Squat (Barbell)
6
2 reps
55%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 7
1B
Goblet Squat
4
25 reps
RPE 7
2
Deadlift (Barbell)
4
7 reps
70%
3
Front Squat (Barbell)
6
2 reps
60%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 8
1B
Goblet Squat
4
25 reps
RPE 8
2
Deadlift (Barbell)
4
7 reps
73%
3
Front Squat (Barbell)
4
2 reps
65%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
25 reps
RPE 9
1B
Goblet Squat
4
25 reps
RPE 9
2
Deadlift (Barbell)
4
7 reps
75%
3
Front Squat (Barbell)
3
2 reps
70%
4A
Turkish Get Up
4
5 reps
RPE 8
4B
Box Jump
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
70%
70%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
63%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
2
AMRAP
RPE 7
3B
Push Up
2
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
75%
75%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
3B
Push Up
3
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
4B
Hammer Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
78%
78%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
68%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
3B
Push Up
3
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
2 reps
100 reps
80%
80%
1B
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 9
2A
Bench Press (Barbell)
3
10 reps
70%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3A
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
3B
Push Up
3
AMRAP
RPE 10
4A
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
4B
Hammer Curl
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3A
Kettlebell Clean & Press
2
15-20 reps
RPE 9
3B
Burpee
2
AMRAP
RPE 10
4
Suitcase Carry
2
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
3B
Burpee
3
AMRAP
RPE 10
4
Suitcase Carry
3
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Kettlebell Clean & Press
4
15-20 reps
RPE 9
3B
Burpee
4
AMRAP
RPE 10
4
Suitcase Carry
3
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
3B
Burpee
3
AMRAP
RPE 10
4
Suitcase Carry
3
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
1B
500m Row
2
RPE 6
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Push Up
2
AMRAP
RPE 10
3A
Dip (Weighted)
2
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
1B
500m Row
2
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
500m Row
3
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
1B
500m Row
4
2 mins
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
12-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Paused)
4 Sets
7 Reps
67%
1B
Lat Pulldown
4 Sets
15 Reps
@9
2A
Arnold Press
2 Sets
15 Reps
@9
2B
Push Up
2 Sets
AMRAP
@10
3A
Pendlay Row
2 Sets
15 Reps
@9
3B
Dip (Weighted)
2 Sets
10-15 Reps
@10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4B
Cable Crunch
2 Sets
20-25 Reps
@10
Day 2
1A
Kettlebell Swing
4 Sets
25 Reps
@6
1B
Goblet Squat
4 Sets
25 Reps
@6
2
Deadlift (Barbell)
4 Sets
7 Reps
67%
3
Front Squat (Barbell)
6 Sets
2 Reps
55%
4A
Turkish Get Up
4 Sets
5 Reps
@8
4B
Box Jump
4 Sets
5 Reps
-
Day 3
1A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
70%
70%
1B
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
10 Reps
63%
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3A
Farmer's Walk (Weighted)
2 Sets
AMRAP
@7
3B
Push Up
2 Sets
AMRAP
@10
4A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
4B
Hammer Curl
3 Sets
15 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3A
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
3B
Burpee
2 Sets
AMRAP
@10
4
Suitcase Carry
2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@9
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
1B
500m Row
2 Sets
@6
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Push Up
2 Sets
AMRAP
@10
3A
Dip (Weighted)
2 Sets
12-15 Reps
@10
3B
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10