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Theo

by Daniel H.
1 athletes joined

Program Description

GOALS: Get to doing weighted pushups and pullups Start doing Dips Lose body fat Gain muscle and overall strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2025 09:15
  • Last Edited
    Mar 05, 2025 09:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3A
Push Up
8
RPE 8
3B
Pull-Up (Bodyweight)
8
RPE 8
4A
French Press
1
-
4B
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2A
Chin-Up (Bodyweight)
8
RPE 8
2B
Pec Deck (Machine)
3
10 reps
-
2C
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Eccentric Dip
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3A
Push Up
8
RPE 8
3B
Dumbbell Row
3
10 reps
-
3C
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
10 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Dip (Assisted)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Pec Deck (Machine)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Eccentric Dip
3
RPE 9
4B
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
-
2A
Chin-Up (Bodyweight)
8 Sets
@8
2B
Pec Deck (Machine)
3 Sets
10 Reps
-
2C
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dip (Assisted)
4 Sets
10 Reps
-
4
Eccentric Dip
4 Sets
@9
Day 3
1
Deadlift (Barbell)
5 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
3A
Push Up
8 Sets
@8
3B
Dumbbell Row
3 Sets
10 Reps
-
3C
Hammer Curl
3 Sets
10 Reps
-
Day 4
1A
French Press
3 Sets
10 Reps
-
1B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2A
Dip (Assisted)
3 Sets
10 Reps
-
2B
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3A
Pec Deck (Machine)
3 Sets
10 Reps
-
3B
Lunge (Dumbbell)
3 Sets
10 Reps
-
4A
Eccentric Dip
3 Sets
@9
4B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
-
3A
Push Up
8 Sets
@8
3B
Pull-Up (Bodyweight)
8 Sets
@8
4A
French Press
1 Set
-
4B
Bicep Curl (Dumbbell)
1 Set
-