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BoostcampPNG

Take 2

by Johny C.

Program Description

First priority strength, distant second priority muscle size. Goal is safe, sustainable fitness aimed to promote long lasting functional mobility.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 04, 2025 01:47
  • Last Edited
    Nov 04, 2025 02:02
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.2%
Quadriceps
12.7%
Hamstrings
9.7%
Triceps
9.7%
Abs
9.5%
Lower Back
7.7%
Front Delts
7.5%
Chest
6.3%
Biceps
6.3%
Middle Delts
5.7%
Upper Back
3.8%
Rear Delts
3.8%
Adductors
1.9%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Cable Crunch
3
8-10 reps
RPE 7
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
80%
2
Nordic Curl
3
5-10 reps
RPE 8
3
Cable Crunch
3
8-10 reps
RPE 8
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Cable Crunch
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Cable Crunch
3
6-8 reps
RPE 8
4
Decline Sit Up (Weighted)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
3
Cable Crunch
3
6-8 reps
RPE 9
4
Decline Sit Up (Weighted)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5-10 reps
50%
2
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 5
3
Cable Crunch
1
6-8 reps
RPE 5
4
Decline Sit Up (Weighted)
1
6-8 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5-8 reps
75%
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Alternating Dumbbell Curl
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5-8 reps
80%
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5-8 reps
85%
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
4
Alternating Dumbbell Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3-5 reps
80%
2
Chest Fly (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-8 reps
RPE 8
4
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3-5 reps
85%
2
Chest Fly (Dumbbell)
3
6-8 reps
RPE 9
3
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
4
Alternating Dumbbell Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3-5 reps
90%
2
Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4
Alternating Dumbbell Curl
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
5-10 reps
50%
2
Chest Fly (Dumbbell)
1
6-8 reps
RPE 5
3
Incline Curl (Dumbbell)
1
6-8 reps
RPE 5
4
Alternating Dumbbell Curl
1
6-8 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5-8 reps
75%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
5
Skull Crusher (Dumbbell)
1
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5-8 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5-8 reps
85%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3-5 reps
80%
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3-5 reps
85%
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3-5 reps
90%
2
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
6-8 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5-10 reps
50%
2
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 5
3
Rear Delt Fly (Dumbbell)
1
6-8 reps
RPE 5
4
Tricep Rope Push Down (Cable)
1
6-8 reps
RPE 5
5
Skull Crusher (Dumbbell)
1
6-8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
75%
2
Front Squat (Barbell)
3
8-10 reps
RPE 7
3
Back Extension (Weighted)
3
8-10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
80%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
85%
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Back Extension (Weighted)
3
8-10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
80%
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Back Extension (Weighted)
3
6-8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
85%
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Back Extension (Weighted)
3
6-8 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
90%
2
Front Squat (Barbell)
3
6-8 reps
RPE 10
3
Back Extension (Weighted)
3
6-8 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-10 reps
50%
2
Front Squat (Barbell)
1
6-8 reps
RPE 5
3
Back Extension (Weighted)
1
6-8 reps
RPE 5
4
Walking Lunge (Dumbbell)
1
6-8 reps
RPE 5
Week 1
1 / 7 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
3
Cable Crunch
3 Sets
8-10 Reps
@7
4
Decline Sit Up (Weighted)
3 Sets
8-10 Reps
@7
Day 2
1
Bench Press (Wide Grip)
3 Sets
5-8 Reps
75%
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@7
4
Alternating Dumbbell Curl
3 Sets
8-10 Reps
@7
Day 3
1
Military Press (Barbell)
3 Sets
5-8 Reps
75%
2
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
3
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@7
5
Skull Crusher (Dumbbell)
1 Set
8-10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
75%
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@7
3
Back Extension (Weighted)
3 Sets
8-10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@7