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BoostcampPNG

5 Days of Destruction!

by RileyP

Program Description

Whole body hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 02:59
  • Last Edited
    Jun 26, 2024 09:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6