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cheenu,s program

by Arnav S.
1 athletes joined

Program Description

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Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 17, 2025 09:57
  • Last Edited
    Jun 17, 2025 03:05
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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
1
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
4
5 reps
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
78%
85%
82%
77%
2
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
78%
85%
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
84%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
84%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
88%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
70%
2
Military Press (Barbell)
4
5 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
78%
85%
77%
2
Military Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
78%
85%
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
85%
75%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
84%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
75%
2
Military Press (Barbell)
1
2
3 reps
3 reps
88%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
84%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
2
Bench Press (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
88%
90%
95%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
70%
2
Military Press (Barbell)
3
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
81%
90%
80%
2
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
84%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
2
Military Press (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Military Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
78%
2
Bench Press (Barbell)
4 Sets
5 Reps
78%
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
78%
70%
2
Military Press (Barbell)
4 Sets
5 Reps
78%
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
3 Reps
85%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
85%
80%
70%
2
Military Press (Barbell)
3 Sets
3 Reps
85%