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BoostcampPNG

Mixed Strenght & Hypertrophy

by Peter S.
4 athletes joined

Program Description

Olympic Lifting, Powerlifting & Bodybuilding

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Olympic Weightlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2024 06:16
  • Last Edited
    Oct 01, 2024 11:41
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Clean (Barbell)
4
4 reps
70%
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
65%
70%
75%
80%
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Cable Crunch
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
2
2
3 reps
3 reps
70%
75%
2
Squat (Barbell)
1
1
1
1
1
11 reps
9 reps
7 reps
8 reps
3 reps
60%
65%
70%
75%
80%
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Cable Crunch
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
75%
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
68%
73%
78%
83%
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
68%
73%
78%
83%
4
Lunge (Barbell)
3
8 reps
RPE 8.5
5
Cable Crunch
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
2
2
3 reps
2 reps
75%
80%
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
71%
76%
81%
86%
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
71%
76%
81%
86%
4
Lunge (Barbell)
3
8 reps
RPE 8.5
5
Cable Crunch
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
2
2
3 reps
2 reps
1 reps
75%
80%
85%
2
Squat (Barbell)
1
1
1
1
9 reps
7 reps
5 reps
3 reps
71%
76%
81%
86%
3
Deadlift (Barbell)
1
1
1
1
9 reps
7 reps
5 reps
3 reps
71%
76%
81%
86%
4
Lunge (Barbell)
3
8 reps
RPE 8.5
5
Cable Crunch
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
2
1
2
3 reps
2 reps
2 reps
75%
80%
85%
2
Squat (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
74%
79%
84%
89%
3
Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
74%
79%
84%
89%
4
Lunge (Barbell)
3
8 reps
RPE 8.5
5
Cable Crunch
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
2
1
2
3 reps
2 reps
1 reps
1 reps
75%
80%
85%
90%
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
77%
82%
87%
92%
3
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
77%
82%
87%
92%
4
Lunge (Barbell)
3
8 reps
RPE 8.5
5
Cable Crunch
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
4 reps
70%
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
65%
70%
75%
80%
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
65%
70%
75%
80%
5
Barbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
2
3 reps
3 reps
70%
75%
2
Bench Press (Barbell)
1
1
1
1
1
11 reps
9 reps
7 reps
5 reps
3 reps
60%
65%
70%
75%
80%
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
11 reps
9 reps
7 reps
5 reps
3 reps
60%
65%
70%
75%
80%
5
Barbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
3 reps
75%
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
68%
73%
78%
83%
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
68%
73%
78%
83%
5
Barbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
2
3 reps
2 reps
75%
80%
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
71%
76%
81%
86%
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
71%
76%
81%
86%
5
Barbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
2
2
3 reps
2 reps
1 reps
75%
80%
85%
2
Bench Press (Barbell)
1
1
1
1
9 reps
7 reps
5 reps
3 reps
71%
76%
81%
86%
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
9 reps
7 reps
5 reps
3 reps
71%
76%
81%
86%
5
Barbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
1
2
3 reps
2 reps
2 reps
75%
80%
85%
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
74%
79%
84%
89%
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
74%
79%
84%
89%
5
Barbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
2
1
2
3 reps
2 reps
1 reps
1 reps
75%
80%
85%
90%
2
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
77%
82%
87%
92%
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
77%
82%
87%
92%
5
Barbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
2
Pull-Up (Weighted)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
65%
70%
75%
80%
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Lying Leg Curl
2
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
11 reps
9 reps
7 reps
5 reps
3 reps
60%
65%
70%
75%
80%
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Lying Leg Curl
2
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Lying Leg Curl
2
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Lying Leg Curl
2
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Lying Leg Curl
2
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Lying Leg Curl
2
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Lying Leg Curl
2
AMRAP
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
AMRAP
RPE 10
4
Single Arm High Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Bayesian Curl
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
AMRAP
RPE 10
4
Single Arm High Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Bayesian Curl
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
AMRAP
RPE 10
4
Single Arm High Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Bayesian Curl
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
AMRAP
RPE 10
4
Single Arm High Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Bayesian Curl
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
AMRAP
RPE 10
4
Single Arm High Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Bayesian Curl
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
AMRAP
RPE 10
4
Single Arm High Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Bayesian Curl
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
2
Seated Wide-Grip Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
AMRAP
RPE 10
4
Single Arm High Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Bayesian Curl
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
Week 1
1 / 8 Weeks
Day 2
1
Power Snatch
4 Sets
4 Reps
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
5
Barbell Row
3 Sets
8 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 1
1
Clean (Barbell)
4 Sets
4 Reps
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
3
Lunge (Barbell)
3 Sets
8 Reps
@8.5
4
Cable Crunch
3 Sets
10 Reps
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
2
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10