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BoostcampPNG

XX

by Gabriel E.
1 athletes joined

Program Description

_

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 24, 2024 08:38
  • Last Edited
    Aug 04, 2024 03:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10