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BoostcampPNG

RS ppl

by Rushi S.
1 athletes joined
5.0
(1 rating)

Program Description

Trying to cover all the body parts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 22, 2024 07:24
  • Last Edited
    Feb 05, 2025 05:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Bayesian Curl
4
12 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Press (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Around The World
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
2
12 reps
-
3
Push Up
2
15 reps
-
4
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
Bent Over Row (Barbell)
2
12 reps
-
6
T-Bar Row
2
10 reps
-
7
Face Pull
3
10 reps
-
8
Standing Pullover (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Single Leg Deadlift
3
10 reps
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Bayesian Curl
4
12 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Press (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
2
12 reps
-
3
Push Up
2
15 reps
-
4
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
Bent Over Row (Barbell)
2
12 reps
-
6
T-Bar Row
2
10 reps
-
7
Face Pull
3
10 reps
-
8
Standing Pullover (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Cable Fly Low To High
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Seated Wide-Grip Row (Cable)
2
12 reps
-
6
Seated Row (Cable)
2
12 reps
-
7
Face Pull
3
15 reps
-
8
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Bayesian Curl
4
12 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Press (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Around The World
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Romanian Deadlift (Dumbbell)
3
1
10 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Mountain Climber
3
100 reps
-
9
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Burpee (No Push Up)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bent Over Row (Barbell)
2
12 reps
-
3
T-Bar Row
2
10 reps
-
4
Face Pull
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Kickback
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Hammer Curl
4
12 reps
-
3
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
6
Cable Fly Low To High
3
15 reps
-
7
Cable Crossover
3
15 reps
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
-
2
Seated Wide-Grip Row (Cable)
2
12 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Romanian Deadlift (Dumbbell)
3
1
10 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Hammer Curl
3
12 reps
-
3
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
6
Cable Fly Low To High
3
15 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
2
12 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 4 Weeks
Day 6
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 1
1
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Bayesian Curl
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Lateral Raise (Cable)
2 Sets
15 Reps
-
8
Around The World
3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Hyperextension
3 Sets
12 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 3
1
JM Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
-
6
Seated Row (Cable)
2 Sets
12 Reps
-
7
Face Pull
3 Sets
15 Reps
-
8
Shrug (Barbell)
3 Sets
15 Reps
-
Day 4
1
Box Jump
3 Sets
15 Reps
-
2
Forward Jump
3 Sets
10 Reps
-
3
Lateral Box Jump
3 Sets
15 Reps
-
4
Sprint
10 Sets
1 mins
-
5
Abs Crunch (Machine)
3 Sets
15 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Farmer's Walk (Weighted)
3 Sets
20 Reps
-
8
Mountain Climber
3 Sets
100 Reps
-
9
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
10
Burpee (No Push Up)
7 Sets
10 Reps
-
Day 5
1
21s (EZ Bar)
3 Sets
21 Reps
-
2
Hammer Curl
4 Sets
12 Reps
-
3
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
6
Cable Fly Low To High
3 Sets
15 Reps
-
7
Cable Crossover
3 Sets
15 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
-