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BoostcampPNG

Building the Base

by Vincent B.
1 athletes joined

Program Description

This program is nothing fancy, nothing extravagant. But if you do the work, it will be a grind. You get in, do your work, and get out.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 07:49
  • Last Edited
    Aug 15, 2024 06:02
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BlogBannerPC
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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6
2
Leg Press
4
12-15 reps
RPE 6
3
Hack Squat
3
8-10 reps
RPE 6
4
Seated Hamstring Curl
3
20 reps
RPE 6
5
Leg Extension
3
20 reps
RPE 6
6
Standing Calf Raise
4
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Leg Press
4
12-15 reps
RPE 7
3
Hack Squat
3
8-10 reps
RPE 7
4
Seated Hamstring Curl
3
20 reps
RPE 7
5
Leg Extension
3
20 reps
RPE 7
6
Standing Calf Raise
4
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
4
12-15 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Seated Hamstring Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
6
Standing Calf Raise
4
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8.5
2
Leg Press
4
12-15 reps
RPE 8.5
3
Hack Squat
3
8-10 reps
RPE 8.5
4
Seated Hamstring Curl
3
20 reps
RPE 8.5
5
Leg Extension
3
20 reps
RPE 8.5
6
Standing Calf Raise
4
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Seated Hamstring Curl
3
20 reps
RPE 9
5
Leg Extension
3
20 reps
RPE 9
6
Standing Calf Raise
4
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6
2
Leg Press
4
12-15 reps
RPE 6
3
Hack Squat
3
8-10 reps
RPE 6
4
Seated Hamstring Curl
3
20 reps
RPE 6
5
Leg Extension
3
20 reps
RPE 6
6
Standing Calf Raise
4
15-25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 6
2
Rack Pull (Barbell)
3
8-10 reps
RPE 6
3
Chest Press (Machine)
4
10-12 reps
RPE 6
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 6
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
2
Rack Pull (Barbell)
3
8-10 reps
RPE 7
3
Chest Press (Machine)
4
10-12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 8.5
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Press (Machine)
4
10-12 reps
RPE 8.5
4
Lat Pulldown
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-10 reps
RPE 9
3
Chest Press (Machine)
4
10-12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 6
2
Rack Pull (Barbell)
3
8-10 reps
RPE 6
3
Chest Press (Machine)
4
10-12 reps
RPE 6
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 6
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 6
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 6
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
5
Front Raise
3
10-15 reps
RPE 6
6
Hip Adductor (Machine)
3
20 reps
RPE 6
7
Hip Abductor (Machine)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 7
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 7
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7
5
Front Raise
3
10-15 reps
RPE 7
6
Hip Adductor (Machine)
3
20 reps
RPE 7
7
Hip Abductor (Machine)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 8
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
5
Front Raise
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
20 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 8.5
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
5
Front Raise
3
10-15 reps
RPE 8.5
6
Hip Adductor (Machine)
3
20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 9
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Front Raise
3
10-15 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12-15 reps
RPE 6
2
Hip Thrust (Barbell)
4
10-12 reps
RPE 6
3
Lateral Raise (Cable)
3
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
5
Front Raise
3
10-15 reps
RPE 6
6
Hip Adductor (Machine)
3
20 reps
RPE 6
7
Hip Abductor (Machine)
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 6
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6
4
Hammer Curl (Cable)
4
10-15 reps
RPE 6
5
Tricep Extension (Cable)
3
12-15 reps
RPE 6
6
Wrist Curls
5
15-25 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
4
Hammer Curl (Cable)
4
10-15 reps
RPE 7
5
Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Wrist Curls
5
15-25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Cable)
4
10-15 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Wrist Curls
5
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8.5
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8.5
4
Hammer Curl (Cable)
4
10-15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
6
Wrist Curls
5
15-25 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Cable)
4
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Wrist Curls
5
15-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
RPE 6
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6
4
Hammer Curl (Cable)
4
10-15 reps
RPE 6
5
Tricep Extension (Cable)
3
12-15 reps
RPE 6
6
Wrist Curls
5
15-25 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
@6
2
Leg Press
4 Sets
12-15 Reps
@6
3
Hack Squat
3 Sets
8-10 Reps
@6
4
Seated Hamstring Curl
3 Sets
20 Reps
@6
5
Leg Extension
3 Sets
20 Reps
@6
6
Standing Calf Raise
4 Sets
15-25 Reps
@6
Day 2
1
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@6
2
Rack Pull (Barbell)
3 Sets
8-10 Reps
@6
3
Chest Press (Machine)
4 Sets
10-12 Reps
@6
4
Lat Pulldown
4 Sets
12 Reps
@6
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@6
6
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@6
Day 3
1
Face Pull
4 Sets
12-15 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@6
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6
5
Front Raise
3 Sets
10-15 Reps
@6
6
Hip Adductor (Machine)
3 Sets
20 Reps
@6
7
Hip Abductor (Machine)
3 Sets
20 Reps
@6
Day 4
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@6
2
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@6
3
Rolling Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@6
4
Hammer Curl (Cable)
4 Sets
10-15 Reps
@6
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
@6
6
Wrist Curls
5 Sets
15-25 Reps
@6