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BoostcampPNG

Shockwave Building

by Hoàng Hải

Program Description

Build Baseline foundation, focus more on arm

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 06, 2024 06:31
  • Last Edited
    Dec 17, 2024 11:29

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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
30%
Biceps
26.2%
Chest
9.6%
Front Delts
6.2%
Lats
5.4%
Forearms
4.6%
Upper Back
4.2%
Hamstrings
3.8%
Lower Back
3.1%
Glutes
2.3%
Abs
1.9%
Middle Delts
1.9%
Quadriceps
0.8%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Legs Up Bench Press (Barbell)
1 Set
5-8 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
@10
3
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
Day 2
1
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@10
4
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
5-12 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
Day 4
1
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@10
4
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
-
2
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Legs Up Bench Press (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
-
Day 6
1
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@10
4
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10