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BoostcampPNG

Creeping Death Week 6-12

by Thomas Abbate

Program Description

To feel death creeping up on you

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 20, 2025 03:23
  • Last Edited
    Jul 20, 2025 11:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 9
3
Standing Pullover (Cable)
4
8 reps
RPE 9
4
Underhand Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Chest-Supported T Bar Row
4
8 reps
RPE 9
5
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 9
4
Chest-Supported T Bar Row
4
8 reps
RPE 9
5
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
7
Alternating Dumbbell Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Cable Low Row
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
10 reps
RPE 9
5
Hyperextension (Dumbbell)
2
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
3
Chest Supported Row (Machine)
4
8 reps
RPE 9
4
Single Arm Row (Cable)
3
10 reps
RPE 9
5
Hyperextension (Dumbbell)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Bicep Curl (Barbell)
4
8 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Chin-Up (Bodyweight)
6
AMRAP
RPE 9
3
Chest Supported Row (Machine)
4
8 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension (Dumbbell)
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Seated Dumbbell Curl
4
8 reps
RPE 9
8
Zottman Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
7
AMRAP
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Rack Pull (Barbell)
5
5 reps
RPE 9
5
Shrug (Barbell)
4
15 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Bicep Curl (Machine)
4
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
6 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Pushdown (Cable)
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Rear Delt Fly (Machine)
4
25 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Hex Press
3
10 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Seated Lateral Raise
4
20 reps
RPE 9
6
Rear Delt Fly (Machine)
4
8 reps
RPE 9
7
Overhead Tricep Handle Extension
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Machine)
4
8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Rear Delt Fly (Machine)
4
25 reps
RPE 9
6
Overhead Press (Barbell)
4
10 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Cable Crossover
4
10 reps
RPE 9
4
Pec Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
12 reps
RPE 9
6
Tate Press
4
10 reps
RPE 9
7
Skull Crusher (Barbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Lying Leg Curl
4
12 reps
RPE 9
5
Calf Raise (Machine)
8
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
RPE 10
2
Leg Press
4
10 reps
RPE 9
3
Squat (Barbell)
3
12 reps
RPE 9
4
Hack Smith Squat
3
8 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9
6
Calf Raise (Machine)
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
RPE 10
2
Leg Press
4
12 reps
RPE 9
3
V-Squat
5
8 reps
RPE 9
4
Good Morning
3
25 reps
RPE 9
5
Calf Raise (Machine)
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 10
2
Squat (Barbell)
4
8 reps
RPE 9
3
Leg Press
4
8 reps
RPE 9
4
Hack Smith Squat
3
10 reps
RPE 9
5
Calf Raise (Machine)
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 10
2
Squat (Barbell)
4
8 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Hack Smith Squat
3
8 reps
RPE 9
5
Calf Raise (Machine)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Hack Smith Squat
2
15 reps
RPE 9
5
Calf Raise (Machine)
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 9
3
Leg Press
4
15 reps
RPE 9
4
Hack Smith Squat
3
8 reps
RPE 9
5
Calf Raise (Machine)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Straight Arm Pulldown
4
8 reps
RPE 9
3
Underhand Lat Pulldown
4
12 reps
RPE 9
4
Shrug (Dumbbell)
4
10 reps
RPE 9
5
Bicep Curl (Barbell)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
15 reps
-
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pronated Low Cable Row
4
12 reps
RPE 9
2
Neutral Grip Pulldown
4
10 reps
RPE 9
3
Face Pull
4
8 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Straight Arm Pulldown
4
10 reps
RPE 9
3
Hammer Pull Down
4
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
5
Bicep Curl (Machine)
4
15 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Shrug (Barbell)
4
15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
15 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
RPE 9
2
Smith Row
4
8 reps
RPE 9
3
Shrug (Barbell)
4
15 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
10 reps
RPE 9
2
Wide Grip Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Shrug (Barbell)
4
15 reps
RPE 9
4
Hyperextension (Dumbbell)
4
12 reps
RPE 9
5
Bicep Curl (Barbell)
4
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
7
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6 reps
RPE 9
2
Pec Fly (Dumbbell)
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
8 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
JM Press (Smith Machine)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Twist Press
4
8 reps
RPE 9
2
Decline Fly
4
8 reps
RPE 9
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
7
Narrow Push Up
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Twist Press
4
8 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Deficit Push Up
4
AMRAP
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Skullcrusher (Kettlebell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Deficit Push Up
4
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
5
Single Arm Pushdown
4
8 reps
RPE 9
6
Skullcrusher (Kettlebell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
4
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
5
Bench Press (Close Grip)
4
8 reps
RPE 10
6
Single Arm Pushdown
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 9
2
Pec Fly (Dumbbell)
4
8 reps
RPE 9
3
Dumbbell Twist Press
4
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
5
Narrow Push Up
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
4
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Decline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Decline Fly
4
8 reps
RPE 9
4
Seated Lateral Raise
4
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Pronated Tricep Kickback
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9
2
Stiff Leg Deadlift
4
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
4
Straight Leg Calf Raise
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Goblet Squat
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
8 reps
RPE 9
4
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
RPE 9
2
Lying Leg Curl
4
10 reps
RPE 9
3
Horizontal Leg Press
4
12 reps
RPE 9
4
Smith Reverse Deficit Lunge
4
8 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 9
2
Sumo Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
4
Stiff Leg Deadlift (Dumbbell)
2
8 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 9
2
Sumo Squat
3
12 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 9
2
Leg Press
3
15 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Horizontal Calf Extension
6
8 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Meadow Row
4 Sets
10 Reps
@9
2
Rack Pull (Barbell)
5 Sets
5 Reps
@9
3
Standing Pullover (Cable)
4 Sets
8 Reps
@9
4
Underhand Lat Pulldown
4 Sets
8 Reps
@9
5
Face Pull
3 Sets
12 Reps
@9
6
Leg Raise (Captain's Chair)
6 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
8
Incline Hammer Curl (Dumbbell)
4 Sets
10 Reps
@10
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
5 Sets
5 Reps
@9
3
Dip (Bodyweight)
3 Sets
10 Reps
@10
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
Overhead Press (Barbell)
4 Sets
6 Reps
@9
6
Rear Delt Fly (Machine)
4 Sets
25 Reps
@9
7
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
8
Seated Overhead Dumbbell Extension
4 Sets
12 Reps
@9
Day 3
1
Leg Press
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
8 Reps
@9
4
Lying Leg Curl
4 Sets
12 Reps
@9
5
Calf Raise (Machine)
8 Sets
10 Reps
@9
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
@9
2
Straight Arm Pulldown
4 Sets
8 Reps
@9
3
Underhand Lat Pulldown
4 Sets
12 Reps
@9
4
Shrug (Dumbbell)
4 Sets
10 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
-
7
Cable Crunch
6 Sets
AMRAP
@10
Day 5
1
Chest Press (Machine)
4 Sets
6 Reps
@9
2
Pec Fly (Dumbbell)
4 Sets
8 Reps
@9
3
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
4
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
7
JM Press (Smith Machine)
4 Sets
8 Reps
@9
Day 6
1
Leg Press
3 Sets
10 Reps
@9
2
Stiff Leg Deadlift
4 Sets
10 Reps
@9
3
Walking Lunge (Dumbbell)
4 Sets
8 Reps
@9
4
Leg Curl
4 Sets
12 Reps
@9
5
Horizontal Calf Extension
6 Sets
15 Reps
@9