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Influence AG
by Ant G.
Program Description
Increase strenght and muscle mass after hitting 2,3,4 plate level.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 23, 2024 07:01
Last Edited
Jun 24, 2024 03:15
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.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
68%
79%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8.5
Day 2
1
Good Morning
3 Sets
12 Reps
@8
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
15 Reps
9 Reps
6 Reps
58%
65%
72%
3
Barbell Row
6 Sets
10 Reps
62%
4
Walking Lunge
3 Sets
9 Reps
@8.5
5
Glute-Ham Raise
3 Sets
10-12 Reps
@7.5-8
Day 3
1
Bench Press (Barbell)
4 Sets
15 Reps
60%
2
Dip (Bodyweight)
3 Sets
1 Set
AMRAP
AMRAP
@9
@10
3
Pull-Up (Bodyweight)
4 Sets
3-5 Reps
@9
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
1 mins
@9
Day 4
1
Glute-Ham Raise
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
2
Squat (Barbell)
3 Sets
12 Reps
60%
3
Lunge (Barbell)
3 Sets
10 Reps
@9
4
Barbell Row
1 Set
4 Sets
8 Reps
70%
70%
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
60%
68%
74%
2
Overhead Press (Barbell)
3 Sets
6 Reps
75%
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
4
Lying Tricep Extension (Barbell)
6 Sets
1 mins
@8
5
Lateral Raise (Dumbbell)
6 Sets
1 mins
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
10 Reps
8 Reps
7 Reps
50%
60%
70%
75%
2
Chest Supported Row (Dumbbell)
5 Sets
10 Reps
@8
3
Glute-Ham Raise
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@7.5
3
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
1 Set
3 Reps
5 Reps
@8
@9
Day 4
1
Lying Tricep Extension (Barbell)
6 Sets
12 Reps
@7.5
2
Bicep Curl (Dumbbell)
6 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
6 Sets
12 Reps
@7.5
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
2
Barbell Row
4 Sets
10 Reps
68%
3
Pendlay Row
3 Sets
8 Reps
@8
4
Glute-Ham Raise
5 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
68%
78%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Dip (Bodyweight)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
6 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
62%
72%
82%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
5 Sets
12 Reps
@7.5
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@8
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@7.5
3
Dip (Bodyweight)
5 Sets
8-12 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
3 Sets
3 Reps
5 Reps
@8
@9.5
Day 1
1
Glute-Ham Raise
3 Sets
12 Reps
@7
2
Barbell Row
2 Sets
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
6 Reps
6 Reps
62%
70%
78%
80%
3
Bulgarian Split Squat (Dumbbell)
5 Sets
12 Reps
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
8 Reps
7 Reps
60%
65%
70%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Lying Tricep Extension (Barbell)
5 Sets
1 mins
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
55%
60%
65%
70%
75%
80%
2
Glute-Ham Raise
5 Sets
12 Reps
@8
3
Lunge (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
5 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
4 Reps
@8.5
3
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7.5
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 1
1
Barbell Row
1 Set
2 Sets
2 Sets
3 Sets
12 Reps
10 Reps
8 Reps
6 Reps
60%
65%
74%
82%
2
Pendlay Row
4 Sets
8 Reps
@7
3
Glute-Ham Raise
5 Sets
12 Reps
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
68%
80%
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
4
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 3
1
Squat (Barbell)
3 Sets
15 Reps
60%
2
Hanging Leg Raise
4 Sets
15 Reps
@7
3
Lunge (Barbell)
6 Sets
6 Reps
@8
4
Glute-Ham Raise
3 Sets
12 Reps
@7
Day 4
1A
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@7
1B
Chest Supported Row (Dumbbell)
5 Sets
12 Reps
@7
2
Dip (Bodyweight)
4 Sets
8-12 Reps
@7.5
3
Barbell Row
6 Sets
6 Reps
78%
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
74%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
Day 2
1
Good Morning
4 Sets
12 Reps
@7
2
Squat (Barbell)
4 Sets
12 Reps
60%
3
Glute-Ham Raise
4 Sets
12 Reps
@7
4
Walking Lunge
4 Sets
12 Reps
@7
5
Hanging Leg Raise
4 Sets
12 Reps
@7
Day 3
1A
Overhead Press (Barbell)
5 Sets
8 Reps
68%
1B
Barbell Row
5 Sets
8 Reps
68%
2
Dip (Bodyweight)
5 Sets
AMRAP
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
1 Set
4 Sets
10 Reps
8 Reps
60%
72%
2
Barbell Row
1 Set
3 Sets
1212 Reps
12 Reps
@7
@7
3
Dumbbell Row
3 Sets
10 Reps
@7
4
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
3 Sets
10 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
15 Reps
8 Reps
5 Reps
60%
70%
80%
2
Bulgarian Split Squat (Dumbbell)
6 Sets
12 Reps
@7
3
Good Morning
5 Sets
12 Reps
@7
Day 4
1A
Pull-Up (Bodyweight)
6 Sets
6 Reps
78%
1B
Dip (Bodyweight)
6 Sets
6 Reps
78%
2A
Lying Tricep Extension (Barbell)
6 Sets
12 Reps
@7
2B
Bicep Curl (EZ Bar)
6 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
6 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
68%
79%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8.5
Day 2
1
Good Morning
3 Sets
12 Reps
@8
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
15 Reps
9 Reps
6 Reps
58%
65%
72%
3
Barbell Row
6 Sets
10 Reps
62%
4
Walking Lunge
3 Sets
9 Reps
@8.5
5
Glute-Ham Raise
3 Sets
10-12 Reps
@7.5-8
Day 3
1
Bench Press (Barbell)
4 Sets
15 Reps
60%
2
Dip (Bodyweight)
3 Sets
1 Set
AMRAP
AMRAP
@9
@10
3
Pull-Up (Bodyweight)
4 Sets
3-5 Reps
@9
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
1 mins
@9
Day 4
1
Glute-Ham Raise
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
2
Squat (Barbell)
3 Sets
12 Reps
60%
3
Lunge (Barbell)
3 Sets
10 Reps
@9
4
Barbell Row
1 Set
4 Sets
8 Reps
70%
70%
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
60%
68%
74%
2
Overhead Press (Barbell)
3 Sets
6 Reps
75%
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
4
Lying Tricep Extension (Barbell)
6 Sets
1 mins
@8
5
Lateral Raise (Dumbbell)
6 Sets
1 mins
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
10 Reps
8 Reps
7 Reps
50%
60%
70%
75%
2
Chest Supported Row (Dumbbell)
5 Sets
10 Reps
@8
3
Glute-Ham Raise
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@7.5
3
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
1 Set
3 Reps
5 Reps
@8
@9
Day 4
1
Lying Tricep Extension (Barbell)
6 Sets
12 Reps
@7.5
2
Bicep Curl (Dumbbell)
6 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
6 Sets
12 Reps
@7.5
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
4 Sets
10 Reps
8 Reps
60%
72%
2
Barbell Row
1 Set
3 Sets
1212 Reps
12 Reps
@7
@7
3
Dumbbell Row
3 Sets
10 Reps
@7
4
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
3 Sets
10 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
15 Reps
8 Reps
5 Reps
60%
70%
80%
2
Bulgarian Split Squat (Dumbbell)
6 Sets
12 Reps
@7
3
Good Morning
5 Sets
12 Reps
@7
Day 4
1A
Pull-Up (Bodyweight)
6 Sets
6 Reps
78%
1B
Dip (Bodyweight)
6 Sets
6 Reps
78%
2A
Lying Tricep Extension (Barbell)
6 Sets
12 Reps
@7
2B
Bicep Curl (EZ Bar)
6 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
6 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
4 Sets
4 Sets
9 Reps
6 Reps
68%
78%
2
Overhead Press (Barbell)
4 Sets
6 Reps
75%
3
Dip (Bodyweight)
3 Sets
10 Reps
@7
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4 Sets
12 Reps
9 Reps
6 Reps
60%
68%
78%
2
Lunge (Dumbbell)
5 Sets
10 Reps
@7
3
Glute-Ham Raise
5 Sets
12 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
@6.5
@6.5
2
Overhead Press (Barbell)
3 Sets
1 Set
1 Set
8 Reps
6 Reps
12 Reps
75%
80%
60%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Dip (Bodyweight)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
60%
74%
2
Pendlay Row
3 Sets
8 Reps
70%
3
Barbell Row
3 Sets
12 Reps
@7
4
Pull-Up (Bodyweight)
1 Set
5 Sets
4 Reps
4 Reps
@6.5
@7
Day 1
1
Deadlift (Barbell)
1 Set
4 Sets
10 Reps
8 Reps
60%
72%
2
Barbell Row
1 Set
3 Sets
1212 Reps
12 Reps
@7
@7
3
Dumbbell Row
3 Sets
10 Reps
@7
4
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
3 Sets
10 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
15 Reps
8 Reps
5 Reps
60%
70%
80%
2
Bulgarian Split Squat (Dumbbell)
6 Sets
12 Reps
@7
3
Good Morning
5 Sets
12 Reps
@7
Day 4
1A
Pull-Up (Bodyweight)
6 Sets
6 Reps
78%
1B
Dip (Bodyweight)
6 Sets
6 Reps
78%
2A
Lying Tricep Extension (Barbell)
6 Sets
12 Reps
@7
2B
Bicep Curl (EZ Bar)
6 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
6 Sets
1 mins
@8