logo
BoostcampPNG

Test run

by John H.

Program Description

Iam just testing shi

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2024 07:18
  • Last Edited
    Jun 18, 2025 07:55

Summary

Embark on an 8-week journey with the "Test Run" program, designed to elevate your strength and sculpt your physique through a focused 3-day weekly regimen. This program combines essential compound lifts with targeted isolation exercises, ensuring you build muscle and enhance endurance effectively. Experience a variety of movements, including barbell squats, leg presses, and chest flies, all tailored to maximize your gains. Whether you're a seasoned lifter or just starting out, this plan will challenge you and keep you motivated every step of the way. Get ready to transform your workouts and achieve your fitness goals!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Preacher Curl (Barbell)
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Hammer Curl
4
-
6
Lateral Raise (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lateral Raise (Cable)
4
-
3
Bayesian Curl
4
-
4
French Press
4
-
5
Preacher Curl (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lateral Raise (Cable)
4
-
3
Bayesian Curl
4
-
4
French Press
4
-
5
Preacher Curl (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lateral Raise (Cable)
4
-
3
Bayesian Curl
4
-
4
French Press
4
-
5
Preacher Curl (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lateral Raise (Cable)
4
-
3
Bayesian Curl
4
-
4
French Press
4
-
5
Preacher Curl (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lateral Raise (Cable)
4
-
3
Bayesian Curl
4
-
4
French Press
4
-
5
Preacher Curl (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lateral Raise (Cable)
4
-
3
Bayesian Curl
4
-
4
French Press
4
-
5
Preacher Curl (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lateral Raise (Cable)
4
-
3
Bayesian Curl
4
-
4
French Press
4
-
5
Preacher Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
5
Dumbbell Row
4
-
6
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
5
Dumbbell Row
4
-
6
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
5
Dumbbell Row
4
-
6
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
5
Dumbbell Row
4
-
6
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
5
Dumbbell Row
4
-
6
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
5
Dumbbell Row
4
-
6
Leg Raise (Captain's Chair)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
-
2
Seated Row (Machine)
4
-
3
Face Pull
4
-
4
Lat Pulldown
4
-
5
Dumbbell Row
4
-
6
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
-
2
Leg Extension
4
-
3
Squat (Barbell)
4
-
4
Lying Leg Curl
4
-
5
Leg Press
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Calf Raise
4
-
3
Leg Extension
4
-
4
Leg Press
4
-
5
Lying Leg Curl
4
-
6
Hack Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Calf Raise
4
-
3
Leg Extension
4
-
4
Leg Press
4
-
5
Lying Leg Curl
4
-
6
Hack Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Calf Raise
4
-
3
Leg Extension
4
-
4
Leg Press
4
-
5
Lying Leg Curl
4
-
6
Hack Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Calf Raise
4
-
3
Leg Extension
4
-
4
Leg Press
4
-
5
Lying Leg Curl
4
-
6
Hack Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Calf Raise
4
-
3
Leg Extension
4
-
4
Leg Press
4
-
5
Lying Leg Curl
4
-
6
Hack Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Calf Raise
4
-
3
Leg Extension
4
-
4
Leg Press
4
-
5
Lying Leg Curl
4
-
6
Hack Squat
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Calf Raise
4
-
3
Leg Extension
4
-
4
Leg Press
4
-
5
Lying Leg Curl
4
-
6
Hack Squat
4
-
Week 1
1 / 8 Weeks
Day 3
1
Seated Calf Raise
4 Sets
-
2
Leg Extension
4 Sets
-
3
Squat (Barbell)
4 Sets
-
4
Lying Leg Curl
4 Sets
-
5
Leg Press
4 Sets
-
Day 1
1
Chest Fly (Cable)
4 Sets
-
2
Incline Bench Press (Barbell)
4 Sets
-
3
Preacher Curl (Barbell)
4 Sets
-
4
Tricep Rope Push Down (Cable)
4 Sets
-
5
Hammer Curl
4 Sets
-
6
Lateral Raise (Cable)
4 Sets
-
Day 2
1
Upright Row (Barbell)
4 Sets
-
2
Seated Row (Machine)
4 Sets
-
3
Face Pull
4 Sets
-
4
Lat Pulldown
4 Sets
-