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BoostcampPNG

Julia's on Juice

by Davyswoll
1 athletes joined

Program Description

Build well rounded physique and big booty. Get better at Pull ups and build inner confidence in the queen that you rightfully are

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 07, 2024 09:48
  • Last Edited
    May 07, 2024 10:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 9-10
4A
Bench Press (Barbell)
1
AMRAP
5
Pec Deck (Machine)
2
15-20 reps
RPE 9-10
6A
Pec Deck (Machine)
1
AMRAP
7
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
9
Dip (Bodyweight)
2
AMRAP
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
11A
Lateral Raise (Dumbbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 6-7
4A
Bench Press (Barbell)
1
AMRAP
5
Pec Deck (Machine)
2
15-20 reps
RPE 6-7
6A
Pec Deck (Machine)
1
AMRAP
7
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6-7
9
Dip (Bodyweight)
2
AMRAP
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6-7
11A
Lateral Raise (Dumbbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 7-8
4A
Bench Press (Barbell)
1
AMRAP
5
Pec Deck (Machine)
2
15-20 reps
RPE 7-8
6A
Pec Deck (Machine)
1
AMRAP
7
Lateral Raise (Cable)
2
12-15 reps
RPE 7-8
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
9
Dip (Bodyweight)
2
AMRAP
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-8
11A
Lateral Raise (Dumbbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 8-9
4A
Bench Press (Barbell)
1
AMRAP
5
Pec Deck (Machine)
2
15-20 reps
RPE 8-9
6A
Pec Deck (Machine)
1
AMRAP
7
Lateral Raise (Cable)
2
12-15 reps
RPE 8-9
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
9
Dip (Bodyweight)
2
AMRAP
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-9
11A
Lateral Raise (Dumbbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 9-10
4A
Bench Press (Barbell)
1
AMRAP
5
Pec Deck (Machine)
2
15-20 reps
RPE 9-10
6A
Pec Deck (Machine)
1
AMRAP
7
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
9
Dip (Bodyweight)
2
AMRAP
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
11A
Lateral Raise (Dumbbell)
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 9-10
2
Seated Calf Raise
2
AMRAP
3
Hack Squat
2
8-10 reps
RPE 9-10
4A
Hack Squat
2
AMRAP
5
Lying Leg Curl
2
12-14 reps
RPE 9-10
6
Leg Extension
2
12-15 reps
RPE 9-10
7A
Leg Extension
1
AMRAP
8
Walking Lunge (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 6-7
2
Seated Calf Raise
2
AMRAP
3
Hack Squat
2
8-10 reps
RPE 6-7
4A
Hack Squat
2
AMRAP
5
Lying Leg Curl
2
12-14 reps
RPE 6-7
6
Leg Extension
2
12-15 reps
RPE 6-7
7A
Leg Extension
1
AMRAP
8
Walking Lunge (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7-8
2
Seated Calf Raise
2
AMRAP
3
Hack Squat
2
8-10 reps
RPE 7-8
4A
Hack Squat
2
AMRAP
5
Lying Leg Curl
2
12-14 reps
RPE 7-8
6
Leg Extension
2
12-15 reps
RPE 7-8
7A
Leg Extension
1
AMRAP
8
Walking Lunge (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
2
Seated Calf Raise
2
AMRAP
3
Hack Squat
2
8-10 reps
RPE 8-9
4A
Hack Squat
2
AMRAP
5
Lying Leg Curl
2
12-14 reps
RPE 8-9
6
Leg Extension
2
12-15 reps
RPE 8-9
7A
Leg Extension
1
AMRAP
8
Walking Lunge (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 9-10
2
Seated Calf Raise
2
AMRAP
3
Hack Squat
2
8-10 reps
RPE 9-10
4A
Hack Squat
2
AMRAP
5
Lying Leg Curl
2
12-14 reps
RPE 9-10
6
Leg Extension
2
12-15 reps
RPE 9-10
7A
Leg Extension
1
AMRAP
8
Walking Lunge (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 9-10
2A
Pull-Up (Bodyweight)
2
AMRAP
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9-10
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 9-10
5
Reverse Pec Deck
3
12-15 reps
RPE 9-10
6
Bicep Curl (Cable)
2
15-20 reps
RPE 9-10
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 6-7
2A
Pull-Up (Bodyweight)
2
AMRAP
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 6-7
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 6-7
5
Reverse Pec Deck
3
12-15 reps
RPE 6-7
6
Bicep Curl (Cable)
2
15-20 reps
RPE 6-7
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 7-8
2A
Pull-Up (Bodyweight)
2
AMRAP
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 7-8
5
Reverse Pec Deck
3
12-15 reps
RPE 7-8
6
Bicep Curl (Cable)
2
15-20 reps
RPE 7-8
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 8-9
2A
Pull-Up (Bodyweight)
2
AMRAP
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 8-9
5
Reverse Pec Deck
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
2
15-20 reps
RPE 8-9
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 9-10
2A
Pull-Up (Bodyweight)
2
AMRAP
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9-10
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 9-10
5
Reverse Pec Deck
3
12-15 reps
RPE 9-10
6
Bicep Curl (Cable)
2
15-20 reps
RPE 9-10
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
2
Lying Leg Curl
3
8-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 9-10
5
Belt Squat
2
10-12 reps
RPE 9-10
6
Hyperextension
2
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
2
Lying Leg Curl
3
8-10 reps
RPE 6-7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 6-7
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 6-7
5
Belt Squat
2
10-12 reps
RPE 6-7
6
Hyperextension
2
10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
2
Lying Leg Curl
3
8-10 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 7-8
5
Belt Squat
2
10-12 reps
RPE 7-8
6
Hyperextension
2
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
2
Lying Leg Curl
3
8-10 reps
RPE 8-9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 8-9
5
Belt Squat
2
10-12 reps
RPE 8-9
6
Hyperextension
2
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
2
Lying Leg Curl
3
8-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 9-10
5
Belt Squat
2
10-12 reps
RPE 9-10
6
Hyperextension
2
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9-10
4
Viking Press
2
8-10 reps
RPE 9-10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
7
Chest Press (Machine)
2
10-14 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 6-7
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 6-7
4
Viking Press
2
8-10 reps
RPE 6-7
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-7
6
Lateral Raise (Machine)
2
10-12 reps
RPE 6-7
7
Chest Press (Machine)
2
10-14 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7-8
4
Viking Press
2
8-10 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Machine)
2
10-12 reps
RPE 7-8
7
Chest Press (Machine)
2
10-14 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
4
Viking Press
2
8-10 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Machine)
2
10-12 reps
RPE 8-9
7
Chest Press (Machine)
2
10-14 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9-10
4
Viking Press
2
8-10 reps
RPE 9-10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
7
Chest Press (Machine)
2
10-14 reps
RPE 9-10
Week 1
1 / 5 Weeks
Day 1
1
Dip (Bodyweight)
1 Set
2
Kettlebell Press
2 Sets
10 Reps
@6
3
Bench Press (Paused)
2 Sets
4-6 Reps
@9-10
4A
Bench Press (Barbell)
1 Set
AMRAP
5
Pec Deck (Machine)
2 Sets
15-20 Reps
@9-10
6A
Pec Deck (Machine)
1 Set
AMRAP
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
8
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9-10
9
Dip (Bodyweight)
2 Sets
AMRAP
10
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9-10
11A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9-10
2
Seated Calf Raise
2 Sets
AMRAP
3
Hack Squat
2 Sets
8-10 Reps
@9-10
4A
Hack Squat
2 Sets
AMRAP
5
Lying Leg Curl
2 Sets
12-14 Reps
@9-10
6
Leg Extension
2 Sets
12-15 Reps
@9-10
7A
Leg Extension
1 Set
AMRAP
8
Walking Lunge (Dumbbell)
3 Sets
AMRAP
Day 3
1
Pull-Up (Assisted)
2 Sets
12-15 Reps
@9-10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9-10
4
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@9-10
5
Reverse Pec Deck
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (Cable)
2 Sets
15-20 Reps
@9-10
7
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9-10
Day 4
1
Hip Abductor (Machine)
2 Sets
AMRAP
2
Lying Leg Curl
3 Sets
8-10 Reps
@9-10
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9-10
4
Single Leg Romanian Deadlift
2 Sets
10-14 Reps
@9-10
5
Belt Squat
2 Sets
10-12 Reps
@9-10
6
Hyperextension
2 Sets
10 Reps
@9-10
Day 5
1
Hip Adductor (Machine)
2 Sets
AMRAP
2
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@9-10
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9-10
4
Viking Press
2 Sets
8-10 Reps
@9-10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Machine)
2 Sets
10-12 Reps
@9-10
7
Chest Press (Machine)
2 Sets
10-14 Reps
@9-10