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BoostcampPNG

Intense overload 3 days a week

by Chicken soup
4 athletes joined

Program Description

Go up 5 pounds each time doing the exercise for optimal progressive overload.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2024 04:37
  • Last Edited
    Jul 01, 2024 02:16
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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
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Bench Press (Barbell)
3
10 reps
4
Deadlift (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
2
Barbell Row
3
10 reps
3
Lat Pulldown
3
10 reps
4
Leg Press
3
10 reps
5
Standing Calf Raise
3
25 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Skull Crusher
3
10 reps
8
Preacher Curl (Barbell)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Barbell Row
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Preacher Curl (Barbell)
3 Sets
10 Reps
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 3
1
Squat (Low Bar)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Deadlift (Barbell)
3 Sets
10 Reps