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Louie Mesocycle 1

by Ygo
1 athletes joined

Program Description

For louie

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 09, 2024 12:33
  • Last Edited
    Jun 12, 2024 05:27
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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
Dumbbell Row
2
6-10 reps
RPE 8
2
Lat Pulldown
2
8-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 7
4
Chest Fly (Cable)
2
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
2
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6-10 reps
RPE 6
2
Lat Pulldown
2
8-15 reps
RPE 6
3
Chest Press (Machine)
2
10-15 reps
RPE 6
4
Chest Fly (Cable)
2
10-15 reps
RPE 6
5
Lateral Raise (Cable)
2
8-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-15 reps
RPE 7
2
Squat (Smith Machine)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
3
Leg Extension
2
10-20 reps
RPE 8
4
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 7
RPE 8
5
Skull Crusher
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-15 reps
RPE 7
2
Squat (Smith Machine)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
2
10-20 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
5
Skull Crusher
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 7
2
Squat (Smith Machine)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
10-20 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
5
Skull Crusher
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 7
2
Squat (Smith Machine)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
10-20 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
5
Skull Crusher
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-15 reps
8-15 reps
RPE 7
RPE 8
2
Squat (Smith Machine)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
10-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 7
2
Squat (Smith Machine)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
10-20 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
5
Skull Crusher
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
1
8-15 reps
8-15 reps
RPE 7
RPE 10
2
Squat (Smith Machine)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Leg Extension
2
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Skull Crusher
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-15 reps
RPE 6
2
Squat (Smith Machine)
2
5-10 reps
RPE 6
3
Leg Extension
2
10-20 reps
RPE 6
4
Incline Curl (Dumbbell)
2
6-12 reps
RPE 6
5
Skull Crusher
2
6-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-10 reps
5-10 reps
RPE 7
RPE 8
2
Lat Prayer
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
3B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
2
Lat Prayer
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
3B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
2
Lat Prayer
2
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
3B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
2
Lat Prayer
2
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
3B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
2
Lat Prayer
2
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
3B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
2
Lat Prayer
2
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
3B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
2
Lat Prayer
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3A
Lateral Raise (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Bicep Curl (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-10 reps
RPE 6
2
Lat Prayer
2
8-15 reps
RPE 6
3A
Lateral Raise (Cable)
2
8-12 reps
RPE 6
3B
Bicep Curl (Cable)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
2
Leg Press
1
1
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
2
Leg Press
1
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
6-12 reps
6-12 reps
RPE 7
RPE 8
2
Leg Press
1
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
6-12 reps
6-12 reps
RPE 7
RPE 8
2
Leg Press
1
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
6-12 reps
6-12 reps
RPE 7
RPE 8
2
Leg Press
1
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
6-12 reps
6-12 reps
RPE 7
RPE 8
2
Leg Press
1
2
8-15 reps
8-15 reps
RPE 7
RPE 8
3A
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Leg Press
2
2
8-15 reps
8-15 reps
RPE 8
RPE 9
3A
Preacher Curl (Dumbbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3B
Lateral Raise (Dumbbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Cable)
3
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
RPE 6
2
Leg Press
2
8-15 reps
RPE 6
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 6
4
Tricep Extension (Cable)
2
6-12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Dumbbell Row
2 Sets
6-10 Reps
@8
2
Lat Pulldown
2 Sets
8-15 Reps
@8
3
Chest Press (Machine)
2 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
Day 2
1
Leg Curl
2 Sets
8-15 Reps
@7
2
Squat (Smith Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8.5
3
Leg Extension
2 Sets
10-20 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@7
@8
5
Skull Crusher
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7
@8
2
Lat Prayer
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7
@8
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@8
2
Leg Press
1 Set
1 Set
8-15 Reps
8-15 Reps
@7
@8
3A
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8