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BoostcampPNG

Villain

by Austin M.

Program Description

Designed to add visible intimidating mass to the frame. High volume, heavy weight and a calorie surplus. Mostly using Barbells, Dumbbells and some machines. And

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2024 12:24
  • Last Edited
    Jul 22, 2024 01:18
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4
Seated Front Raise
3 Sets
9 Reps
@7
5
French Press
3 Sets
8 Reps
@7.5
Day 2
1
Front Squat (Barbell)
4 Sets
8 Reps
@9.5
2
Leg Curl
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
5
Shrug (Trap Bar)
3 Sets
10 Reps
@7.5
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7.5
3
Lying Side Lateral Raise
3 Sets
8 Reps
@7.5
4
Front Raise
2 Sets
10 Reps
@7.5
5
JM Press
3 Sets
8 Reps
@7.5
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@7.5
2
T-Bar Row
3 Sets
7 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
12 Reps
@8