logo
BoostcampPNG

Silviu: Shikai

by Raymond Z.
1 athletes joined

Program Description

Creating consistency and unlocking your potential!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 02, 2024 05:30
  • Last Edited
    Jun 17, 2025 01:27
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Lat Pulldown
2 Sets
8-12 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6
Hyperextension
3 Sets
15 Reps
-
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Hyperextension
3 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press
2 Sets
8-12 Reps
@10
4
Seated Row (Cable)
1 Set
8-12 Reps
@10
5
Hyperextension
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
8
Lying Rear Lateral Raise
2 Sets
8-12 Reps
@10