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BoostcampPNG

Athlete in bodybuilding

by Jorge J.

Program Description

For athletes (Not strength and conditioning)

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 08, 2024 04:01
  • Last Edited
    Jul 08, 2024 09:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 5
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@9.5
2
Hammer Curl
2 Sets
15-20 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
5
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
7
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
Day 4
1
Larsen Press (Barbell)
2 Sets
1 Set
8-12 Reps
10-12 Reps
@9.5
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
4
Dip (Bodyweight)
2 Sets
12-15 Reps
@10
Day 2
1
Hanging Leg Raise
2 Sets
20-25 Reps
@10
2
Single Leg Press
3 Sets
12-15 Reps
@9.5
3
Side Bend (Dumbbell)
2 Sets
12-15 Reps
@10
4
Walking Lunge
2 Sets
12-15 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-15 Reps
@10
6
Hamstring Curl
2 Sets
8-12 Reps
@10
Day 3
1
Seated Row (Cable)
3 Sets
8-12 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@10
4
Face Pull
2 Sets
15-20 Reps
@9.5
5
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@10
3
High Row
2 Sets
8-12 Reps
@10
4
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@10
Day 7
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10