logo
BoostcampPNG

Linear progression

by Jamie Looney
1 athletes joined

Program Description

Get strong and jacked

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 19, 2024 06:01
  • Last Edited
    May 21, 2024 11:54
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9