logo
BoostcampPNG

CutStrentgh

by Adrian P.
2 athletes joined

Program Description

gggggg

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 23, 2024 03:03
  • Last Edited
    Jun 28, 2024 02:49
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
4
12 reps
RPE 10
4
Dumbbell Row
3
6-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Deadlift (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
4
12 reps
RPE 10
4
Dumbbell Row
3
6-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Deadlift (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
4
12 reps
RPE 10
4
Dumbbell Row
3
6-16 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Concentration Curl
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Concentration Curl
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
12-21 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-14 reps
RPE 9
6
Concentration Curl
2
8-16 reps
RPE 9
7
Tricep Pushdown (Cable)
2
16 reps
RPE 9
8
Neck Curl
2
30 reps
RPE 9
9
Neck Extension
1
30 reps
RPE 9
10
Neck Flexion
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
55 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
60%
3
Dumbbell Row
3
6-16 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
33 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
60%
3
Dumbbell Row
3
6-16 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
11 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
60%
3
Dumbbell Row
3
6-16 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-20 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-20 reps
RPE 9
7
Hanging Leg Raise
2
5 reps
RPE 9
8
Leg Curl
2
20 reps
RPE 9
9
Leg Extension
2
20 reps
RPE 9
10
Face Pull
3
20 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@10
4
Dumbbell Row
3 Sets
6-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Bench Press (Close Grip)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Concentration Curl
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
60%
3
Dumbbell Row
3 Sets
6-16 Reps
@9
4
Pull-Up (Weighted)
4 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9