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BoostcampPNG

Novile 2

by Nathan R.
1 athletes joined

Program Description

Hard and long and veins to get bye for a while and then we can go back squats and see what we have leukemia up to make a difference and

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 27, 2024 07:08
  • Last Edited
    Apr 05, 2025 05:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.1%
Glutes
13.5%
Hamstrings
12.5%
Chest
7.8%
Front Delts
7.3%
Lower Back
7.3%
Triceps
6.5%
Upper Back
5.8%
Middle Delts
4.4%
Lats
4.3%
Olympic
3.5%
Abs
3.4%
Biceps
2%
Adductors
1.9%
Rear Delts
1.4%
Abductors
0.3%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 7
6
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 7
6
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
50%
2
Front Squat (Barbell)
5
12 reps
RPE 6
3
Power Clean
5
5 reps
RPE 6
4
Leg Press
4
12 reps
RPE 6
5
Leg Extension
4
12 reps
RPE 7
6
Seated Hamstring Curl
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 7
6
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Front Squat (Barbell)
4
10 reps
RPE 6
3
Power Clean
4
5 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Leg Extension
3
10 reps
RPE 7
6
Seated Hamstring Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
55%
2
Front Squat (Barbell)
5
10 reps
RPE 6
3
Power Clean
5
5 reps
RPE 6
4
Leg Press
4
10 reps
RPE 6
5
Leg Extension
4
10 reps
RPE 7
6
Seated Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
80%
3
Deadlift (Barbell)
5
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
3 reps
85%
3
Deadlift (Barbell)
4
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
2 reps
90%
3
Deadlift (Barbell)
3
2 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
60%
2
Shoulder Press (Machine)
5
12 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Chest Press (Machine)
4
12 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Chest Fly (Machine)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Squat (Barbell)
1
AMRAP
80%
3
Squat (Barbell)
3
3 reps
85%
4
Box Squat (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
75%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
4
3 reps
85%
4
Box Squat (Barbell)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
85%
90%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
3 reps
85%
4
Box Squat (Barbell)
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
50%
2
Stiff Leg Deadlift
5
12 reps
RPE 6
3
Power Clean
5
5 reps
RPE 6
4
Good Morning
4
12 reps
RPE 6
5
Seated Hamstring Curl
4
12 reps
RPE 6
6
Leg Extension
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
4
3 reps
85%
4
Bench Press (Close Grip)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
3 reps
85%
4
Bench Press (Close Grip)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
3 reps
85%
4
Bench Press (Close Grip)
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 6
2
Push Press (Barbell)
5
12 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Rear Delt Fly (Machine)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
6
Front Raise
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Deadlift (Barbell)
3
3 reps
85%
4
Rack Pull (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
4
3 reps
85%
4
Rack Pull (Barbell)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
3 reps
85%
4
Rack Pull (Barbell)
5
8 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Front Squat (Barbell)
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Leg Press
2 Sets
10 Reps
@6
5
Leg Extension
2 Sets
10 Reps
@7
6
Seated Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@6
4
Chest Press (Machine)
2 Sets
10 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Chest Fly (Machine)
2 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Seated Hamstring Curl
2 Sets
10 Reps
@6
6
Leg Extension
2 Sets
10 Reps
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Push Press (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
10 Reps
@6